How To Cook Ahi Tuna Steak: Chef-Approved Recipe Creates Tender and Flavorful Seared Fish in 5 Minutes

A steak isn’t what you expect on a seafood menu…unless of course it’s an ahi tuna steak. This piece of fish is meaty and tender similar to a beef steak, however, it’s commonly cooked rare to achieve a bright pink interior. (In fact, each side cooks in about a minute.) Ahi tuna is also brimming with protein and healthy fats, making it a speedy and feel-good option to spruce up your weekly dinner rotation. Here’s more on ahi tuna so you can buy it at the fish counter and cook it in a flash!

What is ahi tuna?

Ahi tuna (also known as yellowfin tuna) is a variety that’s lean with a mild flavor and meaty essence. It’s typically sold in steaks that are around 1¼ to 2 inches thick. This makes these fish steaks a hearty main to enjoy for dinner.

Is ahi tuna steak a healthy fish option?

Another draw of ahi tuna steaks is that they’re packed with nutrients. A three-ounce serving of this cooked fish contains about 109 calories and 24 grams of protein — which helps promote strong muscles and kick-start weight loss. Additionally, this tuna is rich in omega-3 fatty acids that have study-backed benefits for reducing inflammation and heart disease risk. If this isn’t convincing enough to try ahi tuna, continue scrolling to find out the hassle-free method of cooking it.

How is ahi tuna supposed to be cooked?

This type of tuna is often labeled as “sushi-grade,” meaning it’s safe to eat raw in dishes like sushi, tartare and poke. Though, if you prefer cooking the tuna, a quick sear in a pan or grill is the best option for maintaining its buttery texture. It’s also a good idea to speak with your doctor if you need more insights on consuming raw or rare fish.

A delicious ahi tuna steak recipe

Here, you’ll find tips and a simple seared ahi tuna recipe from David Rose, executive chef at Omaha Steaks. While you can use a variety of seasoning or marinades for tuna, chef Rose coats the steaks in a homemade sesame-spice rub. This rub creates a crunchy and peppery crust that pairs well with the juicy flesh. Cooking this fish in a skillet is over medium-high heat is key for getting a nice sear and locking in the flavor. Serve your pan-seared tuna steak with sides like glass noodles, Asian cucumber salad, or Instant Pot Jasmine rice.

Seared Ahi Tuna Steak

Ingredients:

• 4 ahi tuna steaks, room temperature and patted dry
• Olive or avocado oil
• Salt and pepper

Sesame-Spice Rub:

• 3 Tbs. sesame seeds
• 4 tsp. kosher salt
• 3 tsp. black pepper
• 2 tsp. smoked paprika
• 2 tsp. garlic powder
• 2 tsp. sugar

Directions:

• Yield: 4 servings

1. In small bowl, combine ingredients for sesame-spice rub. Pour onto plate and set aside.
2. Place tuna steaks on plate and rub with layer of oil. Take each steak and coat all sides in seasoning.
3. Heat oil in large cast iron or nonstick skillet over medium-high heat.
4. Place tuna steaks in pan, leaving enough room between each. Cook to your desired level of doneness; 30 to 45 seconds per side for rare and 60 to 90 seconds per side for medium-rare. Be sure to sear sides of fish too.
5. Transfer from skillet to plate and rest covered about 5 minutes. For each steak, cut against grain to form slices with your preferred thickness. Serve with sides and enjoy!

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