To cook tuna steak perfectly, follow these expert steps:

Basic Cooking Method

• Tuna steaks should be cooked very briefly over high heat to avoid drying out and becoming crumbly. Pan-frying, griddling, or searing are ideal methods to achieve a crust on the outside while keeping the inside rare or medium-rare

• Brush the tuna steaks lightly with olive oil and season with salt and pepper.
• Heat a heavy-based skillet or griddle pan until very hot, almost smoking.
• Cook the tuna steaks for about 1-2 minutes per side depending on thickness (for a 1-inch thick steak, about 90 seconds on the first side and 60 seconds on the other side is typical). This timing keeps the center rare and tender

• Let the tuna rest for a couple of minutes after cooking; it will continue to cook slightly from residual heat

Optional Marinade

• Marinating tuna steaks can add flavor but does not make them juicier. Common marinade ingredients include soy sauce, sesame oil, garlic, honey, lemon juice, herbs (cilantro, parsley), and spices (cumin, paprika)

• Marinate for about 20-30 minutes to infuse flavor without breaking down the fish texture

Alternative Cooking Methods

• Tuna steaks can also be baked at 375°F (190°C) for about 30 minutes, basting with a seasoned oil mixture during cooking

• For grilling, cook tuna steaks 6-8 minutes per side until just barely pink in the center

Tips

• Use a non-stick or well-seasoned cast iron skillet for searing.
• Avoid overcooking; tuna is best served rare to medium-rare to retain moisture and flavor.
• Rotate the steak 90 degrees halfway through cooking on each side if you want a crisscross grill pattern

Following these guidelines will give you a flavorful, tender tuna steak with a nicely seared exterior and a moist, rare center