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Bluefin Tuna Recipe

Bluefin Tuna Recipe: How to Cook the Perfect Seared Steak

A quick and flavorful seared bluefin tuna steak with a crisp golden crust and tender rare center. This simple recipe highlights the rich flavor of sushi-grade tuna using olive oil, garlic, soy sauce, and sesame seeds.
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Prep Time 10 minutes
Cook Time 4 minutes
Total Time 14 minutes
Servings: 4
Course: Main Course
Cuisine: Japanese
Calories: 320
Ingredients Equipment Method Notes

Ingredients
  

  • 4 bluefin tuna steaks (6 oz / 170 g each, sushi-grade)
  • 2 tbsps olive oil
  • 2 tbsps soy sauce
  • 1 tbsp sesame oil
  • 1 tsp grated fresh ginger
  • 2 cloves garlic, minced
  • 1 tbsp sesame seeds
  • ½ tsp sea salt
  • ½ tsp black pepper
  • 1 tbsp lemon juice
Optional Garnish
  • sliced green onions
  • extra sesame seeds
  • lime wedges

Equipment

  • Cast iron skillet or heavy frying pan
  • Mixing bowl
  • Tongs
  • Cutting board
  • Sharp knife

Method
 

  1. Prepare the Tuna

    Pat the tuna steaks dry with paper towels. Season both sides with salt and black pepper.

  2. Make the Marinade

    In a small bowl whisk together soy sauce, sesame oil, lemon juice, garlic, ginger, and sesame seeds.

  3. Marinate the Tuna

    Place the tuna steaks in a shallow dish and pour the marinade over them. Let them marinate for about 10 minutes.

  4. Heat the Pan

    Heat olive oil in a heavy skillet or cast-iron pan over high heat until very hot.

  5. Sear the Tuna

    Add tuna steaks and cook 1–2 minutes per side for rare or medium-rare.

  6. Rest and Slice

    Remove from the pan and let the tuna rest for 1–2 minutes.

  7. Serve

    Slice against the grain and serve immediately with sesame seeds and green onions.

Notes

Nutrition (Per Serving)

Nutrient Amount
Calories 320 kcal
Protein 36 g
Carbohydrates 3 g
Fat 17 g
Saturated Fat 3 g
Cholesterol 60 mg
Sodium 720 mg
Fiber 0.5 g
Sugar 1 g
Bluefin tuna cooks very quickly and is typically seared 1–2 minutes per side to keep the center rare.