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Seared tuna steak

Tuna steak grilled on the skillet

Seared tuna steak

Name: Seared tuna steak
Prep time: 5 min
Total time: 5 min
Yield: 0
Ingredients: 2 thick tuna steaks; olive oil for brushing

Good Food team

Published: January 16, 2026 at 4:53 PM

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Serves 2

Prep: 5 mins

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Discover how to cook tuna steak with our easy recipe. This meaty, flavoursome fish is delicious griddled or pan-fried, especially when it's marinated in herbs and spices.

Dairy-free

Egg-free

Gluten-free

Healthy

High-protein

Low sugar

Nut-free

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Ingredients

Nutrition

Units:

MetricUS

2 thick tuna steaks
olive oil for brushing

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Nutrition: per serving

kcal225
fat6g
saturates1g
carbs0g
sugars0g
fibre0g
protein44g
salt0.17g

low

Method

step 1

Brush the tuna steaks lightly with oil, and season.
step 2

There are two main ways that we recommend to cook tuna steaks – either pan-frying or on a griddle pan. Whichever method you use, make sure the pan is very hot before cooking.
step 3

Put the tuna steaks into a heated pan over a high heat and allow to cook for 1-2 mins, depending on how thick the tuna steaks are.
step 4

Turn the tuna over and cook for 1-2 mins on the other side. Look at the side of the tuna to see how far through it is cooked, but remember it will keep cooking for a short while when taken off the heat. Rest for a couple of mins before serving.

What to look for when buying tuna

Tuna is mainly sold as steaks. You may also see strips of loin for making sushi and sashimi, and paler ventresca steaks (toro in Japanese) which are cut from the fatty belly. Look for firm, dense red or dark red flesh when buying tuna loin or steaks, and make sure it is from a sustainable source – check the Marine Stewardship Council website for the latest advice. Choose thicker steaks as these will cook far better.

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