Pan Grilled Tuna Steaks Recipe

Ever had one of those days where you crave something restaurant-level fancy but you’re just in the mood for a comfy evening at home? Let’s talk about my new go-to dinner darling: these succulent tuna steaks marinated in a zesty blend of lemon, garlic, and herbs. Get ready, because we’re about to elevate your dinner game, one grill mark at a time.

I adore the straightforwardness and the intense flavor of tuna steaks cooked on a pan grill. With a light drizzle of olive oil, a few drops of lemon juice, and a touch of soy sauce, these steaks emerge from the pan with a savory, bright taste.

Garlic and black pepper season them with a subtle depth, while thyme and oregano make for an aromatic finish.

Pan Grilled Tuna Steaks Recipe Ingredients

• Tuna Steaks: Packed with protein and omega-3 fatty acids, promoting heart health.
• Olive Oil: Rich in healthy monounsaturated fats, enhances flavor with fruity notes.
• Lemon Juice: Adds a refreshing, tangy zing, rich in vitamin C and antioxidants.
• Garlic: Offers depth and spiciness, with potential immune-boosting properties.
• Soy Sauce: Provides a savory umami boost, with a touch of natural sweetness.

Pan Grilled Tuna Steaks Recipe Ingredient Quantities

• 2 tuna steaks (about 6 oz each)
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 2 garlic cloves, minced
• 1 teaspoon soy sauce
• 1 teaspoon black pepper
• 1/2 teaspoon salt
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried oregano

How to Make this Pan Grilled Tuna Steaks Recipe

1. Combine the olive oil, lemon juice, minced garlic, soy sauce, black pepper, salt, dried thyme, and dried oregano in a small bowl. You have now created a marinade.

2. Put the tuna steaks in a shallow dish or a resealable plastic bag.

3. Make sure the tuna steaks are evenly coated with the marinade when you pour it over.

4. Make sure the plate is covered or the bag is sealed, and then put it in the fridge for a minimum of half an hour or, for a more pronounced flavor, up to 2 hours. The deep flavor will be even more pronounced if you let it sit longer.

5. Heat a grill pan over medium-high heat until it is hot.

6. The grill pan should be very lightly oiled to keep food from sticking.

7. Take the tuna steaks out of the marinade, allowing them to shed any excess liquid.

8. Put the tuna steaks on the grilling pan and cook for nearly 3–4 minutes on each side, depending on how well done you want them (for medium rare, always cook approximately 3 minutes on each side).

9. When the tuna steaks are grilled to your preference, take them off the grill pan and let them sit for a few minutes before slicing.

10. The pan-seared sablefish can be served warm or at room temperature. It is garnished here with a salad and lemon wedges. You may serve it with just the salad or with any other accompaniment.

Pan Grilled Tuna Steaks Recipe Equipment Needed

1. Small bowl
2. Whisk or fork (for mixing marinade)
3. Shallow dish or resealable plastic bag
4. Grill pan
5. Tongs
6. Brush (for oiling the grill pan)
7. Plate (for resting cooked tuna steaks)
8. Knife (for slicing tuna steaks)
9. Cutting board

FAQ

• What kind of tuna is best for grilling?– Ahi tuna (commonly called yellowfin) is perfect for grilling because of its sturdy structure and delicate flavor.
• Can I use fresh herbs instead of dried?– Certainly, you may use fresh herbs as a substitute. For every teaspoon of dried herbs indicated, use 1 tablespoon of fresh herbs.
• How long should I marinate the tuna steaks?A quick 15- to 30-minute marinade suffices to infuse the flavors and not overpower the tuna.
• What type of pan is best for this recipe?– A good sear on the tuna steaks can be achieved using a heavy non-stick pan or a cast-iron skillet.
• How do I know when the tuna steaks are done?Tuna is most delicious when it is cooked to a temperature that retains the fish’s natural moisture. Cook tuna for 2-4 minutes on each side, allowing the center to remain rare to medium-rare. For well-done tuna, allow it to cook for up to 8 minutes, remembering to let it rest for a few minutes before slicing.
• Can I grill the tuna steaks on an outdoor grill?– Completely! Set the grill to a hot temperature and utilize the identical cooking durations as you would when using a frying pan.
• What can I serve with pan grilled tuna steaks?– A fresh green salad, steamed vegetables, or a side of rice or quinoa makes a great pairing with these items.

Pan Grilled Tuna Steaks Recipe Substitutions and Variations

Avocado oil or grapeseed oil: These can be substituted in place of olive oil and work quite well. They are very similar in flavor, slightly nutty or buttery. However, they have a higher smoke point than olive oil, meaning they can take more heat before starting to burn. So if olive oil is your go-to for drizzling on a warm pan for cooking up greens or pouring over a roasting vegetable, these two oils can easily fit into its place.
Lemon juice: Use lime juice or apple cider vinegar for an equally acidic but different flavor.
Cloves of garlic: If fresh garlic is not available, use garlic powder or garlic salt. For this recipe, use 1/2 teaspoon of garlic powder or 1/4 teaspoon of garlic salt.
Tamari or coconut aminos: Substitute these for soy sauce to make the dish gluten-free.
Thyme, in its dried form, is most commonly seen as the herb cooking alongside savory dishes. If you find you’re out of dried thyme, however, you’re not out of luck. Dried rosemary or dried basil can stand in for thyme, and while any substitution will certainly yield a slightly different flavor profile, you likely won’t notice much difference if you’re using dried herbs. Cooking with substitutions like these is a great way to explore the flavors of different herbs.

Pro Tips

1. Pat Dry Before Marinating: Before marinating the tuna steaks, pat them dry with paper towels. This will allow the marinade to adhere better and infuse more flavor.