Is Tuna Steak Actually Good to Eat?

Yes, absolutely. When it's cooked properly, tuna steak is tender, flavorful, and surprisingly mild — not fishy at all. It's a great source of lean protein and healthy fats, and it cooks in minutes. If you've never tried it, this recipe is the perfect place to start.

Is tuna steak supposed to be raw in the middle?

Yes — tuna steak is traditionally seared on the outside and rare in the center. It's completely safe if you're using high-quality or sashimi-grade fish.

Can I use frozen tuna steak?

Absolutely. Just thaw it fully and pat it dry before cooking. Frozen tuna can be just as good as fresh when prepared right.

Is Tuna Steak Healthier Than Salmon?

Both tuna and salmon are healthy, high-protein options, but they're a little different. Tuna is leaner and lower in calories, while salmon is higher in healthy fats like omega-3s. If you're watching fat or calories, tuna is a great choice. If you're looking for more heart-healthy fats, salmon is the winner. Either way, you're getting a clean source of protein that's good for you.

What type of tuna is best for searing?

Ahi (yellowfin), bigeye, and bluefin are all great choices. Choose cuts that are about 1 inch thick.

Tuna Steak: How to Cook It Perfectly in Just 5 Minutes

Description

This tuna steak recipe is quick, easy, and packed with protein. Perfectly seared on the outside and tender inside, it’s the kind of high-protein meal you can make in minutes without sacrificing flavor.

Ingredients

Scale

2 tuna steaks (6 oz each, 1 inch thick)
1 tablespoon olive oil
Salt, to taste
Black pepper, to taste
Lemon wedges, for serving (optional)

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Instructions

Pat the tuna steaks dry using paper towels. This helps them sear properly.
Brush both sides lightly with olive oil. Season with salt and pepper.
Heat a cast iron or heavy-bottomed skillet over high heat until very hot.
Sear tuna for 2 to 3 minutes per side for rare, or 4 minutes per side for medium.
Remove from the pan and let rest for 1 minute before slicing.
Serve immediately with lemon wedges if desired.

Notes

If you’re using frozen tuna, make sure to thaw it fully in the fridge overnight or use cold water to speed things up.
Always pat the steaks dry before searing to help get that golden crust.
For the best texture and flavor, tuna is best served rare or medium-rare.

Nutrition

Serving Size: 1 steak
Calories: 220 kcal
Sugar: 0 g
Sodium: 160 mg
Fat: 9 g
Saturated Fat: 1.5 g
Unsaturated Fat: 7 g
Trans Fat: 0 g
Carbohydrates: 0 g
Fiber: 0 g
Protein: 39 g
Cholesterol: 55 mg