The perfect Tuna Steak is seared on the outside and deliciously rare on the inside. Cooked in 2 1/2 minutes flat, it’s also possibly the fastest fish recipe ever!
I’m serving this tuna with a vibrant and fresh Sauce Vierge, a light French sauce that’s a modern classic for all the right reasons. Healthy, quick and easy, this Tuna Steak also makes for stunning presentation. Looks, taste, speed and elegance – this ticks all the boxes!
There’s a reason why tuna is so highly prized by the most elite restaurants around the world. The belly is sought after for its rich and fatty flesh, while the loins – which we’re using today – have a silky texture and a savoury, clean flavour that isn’t at all “fishy”. The jewel-like hue of the loin meat meanwhile is beautiful and the basis for many a stunning-looking dish.
You’ll often see tuna loin used raw for delicate canapés and starters such as tataki, carpaccio, tartare and ceviche, to name a few. The belly meanwhile is coveted especially for sashimi. Tuna is the star of the world-famous daily tuna auction at the Tokyo fish markets, where whole tuna can sell for mind-boggling prices. (The first bluefin tuna of the season is especially known for drawing outrageous bids for the publicity, and the current record stands at over $3 million for a 278 kg (612 lb) tuna – that’s over $10,000 / kg!!! )
Such is the appeal and demand for quality tuna today. But ordinary folk like you and me don’t need to pay crazy prices for tuna for our purposes today!! Good quality, fresh tuna steaks are readily available from your local fish monger and are just fine!!
Tuna can be served cooked to rare, or cooked to a crust on the outside and raw in the centre, known as tataki in Japan. Pan-frying or griddling make this easier to control. Because tuna has a fairly robust flavour, you can easily add herbs, spices and flavours to it without worrying about overwhelming the taste.
Should tuna steak be raw in the middle? Yes!
If you’re wondering if tuna steak should be raw in the middle, the short answer is YES. A properly cooked tuna steak should be seared on the outside but raw on the inside.
This is because tuna steaks are cut from the loin of the fish. This part of the tuna, identifiable by its even, translucent pink or red colour with little fat, is lean. Once cooked, it tends to become quite dry – think of canned tuna and the texture it has. It’s a bit like overcooked chicken breast! As much as we love our canned tuna, we don’t want to eat a whole steak of that!
Serving the tuna with a rare (raw) centre ensures the inside remains tender and succulent. Tuna that is medium or well done will start to resemble our friend the canned tuna – except without the canning oil that conveniently makes up for that dryness!
What you need to cook tuna steak
Here’s all you need to cook tuna steak: fresh tuna, salt, pepper and oil. (Let’s pretend I didn’t forget the oil in my photo, despite being one of just three ingredients! )
Because tuna steak is best served rare inside, it’s important to ensure the tuna is fresh. It doesn’t need to be “sashimi-grade”, which is the quality required when serving the tuna entirely raw, such as with Poke Bowls, Ceviche, Tartare or as sashimi and sushi (the last two recipes are on my mother’s website, RecipeTin Japan). However, it does need to be very fresh.
And it’s super-easy to tell – just smell and touch it:
- Smells clean like the ocean and not “fishy”; and
- Flesh is moist but not slimy.
Trust me, you will know as soon as you smell it if it is fresh – or not! (PS There is absolutely no shame at all in asking the fishmonger to pass the tuna over the counter so you can smell it. I personally insist on it. Fish is expensive!)
How to Cook Tuna Steak | Jamie Oliver
FAQ
Is it OK for tuna steak to be pink in the middle?
Is it OK to eat raw tuna steak?
Should tuna steaks be cooked all the way through?
Is my tuna steak undercooked?
Should tuna steak be raw in the middle?
Yes! If you’re wondering if tuna steak should be raw in the middle, the short answer is YES. A properly cooked tuna steak should be seared on the outside but raw on the inside. This is because tuna steaks are cut from the loin of the fish. This part of the tuna, identifiable by its even, translucent pink or red colour with little fat, is lean.
How much tuna should one consume per week for health?
The answer to this question depends on many individual factors such as your weight, age, physical activity factor, and how your diet is in general, since tuna is rich in proteins and fats, and an excess of it can also cause damage to health.
Does tuna need to be cooked all the way through?
When cooking tuna, you may be curious if it needs to be cooked all the way through. Many tuna recipes actually call for cooking tuna only to a medium rare temperature (at least 125 degrees Fahrenheit). If cooking tuna to this rare temperature, be sure to use high-quality sushi-grade tuna.
Should you slice tuna steak before serving?
Slicing and serving – This is optional. It makes for nice presentation and is a way restaurants plate up tuna steak nicely. It also makes it easier to eat. It’s easiest to slice when the outside of the tuna has cooled otherwise it is prone to crumbling. TIP: Hold the edges of the tuna together when slicing, to avoid the cooked part from breaking.