Sesame Soy Grilled Tuna

Grilling tuna is so easy to do at home and tastes just like your favorite restaurant! It's marinated in a simple blend of soy sauce, rice vinegar, garlic, ginger, green onions, and sesame oil. This adds tons of flavor to the dish without adding a heavy sauce or oil-rich marinade.

It can be cooked on an outdoor grill, on a grill pan, or even pan-seared. It's so good and really couldn't be simpler to make. It's great with Sesame Soy Edamame, Asian Zucchini Noodles, or this Asian Kale Salad.

You're probably worried about cooking raw tuna at home, but don't worry. As long as you are buying the right fish, you can definitely cook medium rare or rare tuna at home just like you would get in your favorite sushi restaurant! This recipe works with medium-well or well-done tuna, too.

A Quick Guide to Buying Tuna

Since buying fresh tuna can be expensive and a little scary for some, especially if you are preparing it raw or almost raw, it's important to know what to look for when buying tuna steaks.

• Type of tuna: There are lots of different types of tuna, and most can be enjoyed raw or just seared on the outside. Ahi tuna, also known as yellowfin tuna, is probably the most popular, but you can also look for bluefin, bigeye, or albacore tuna. Most stores sell tuna as steaks, and many times, these ahi tuna steaks are cut to order from a large loin piece. Look for sashimi-grade tuna if you are cooking it rare.
• Color: The color of the tuna should be a deep red to pink color and should be shiny and almost translucent. Different species will vary slightly in color, but they all should have a rich pink to red color. The tuna should never be brown or matte-looking. This normally means it is getting older. Another sign of age is any gaps in the tuna steaks. They should be a nice whole piece.
• Smell: Fresh tuna should always have a fresh ocean smell, but shouldn't smell overly fishy.
• Previously frozen: Almost all tuna sold in grocery stores and fish markets has been flash frozen at sea to preserve freshness. So, unless you are buying tuna that has just been caught, it is almost always previously frozen.
• Frozen: You can buy frozen tuna steaks and defrost them yourself at home. Just make sure to buy high-quality fish.
• Markets: Whenever in doubt, make sure to buy your tuna steaks at a quality market where you can count on the freshness, or from a fishmonger if there is one available. Many grocery stores have fish counters with knowledgeable staff that can ease your fears about buying fresh tuna.

How do you know when a tuna steak is done?

If you are cooking a tuna steak to medium rare, many times the best way to make sure you don't overcook it is to use a timer. To get medium rare tuna, it will only take between 2-3 minutes per side since you are just looking to sear the outside of the fish.

Always make sure to use a very hot pan or grill, and the tuna will naturally release when it is seared and ready to flip. If you want your tuna more cooked, you could cook it for about 5-6 minutes per side. Tuna gets dry quickly, so beware of overcooking it.

What spice blends and seasonings go with tuna steaks?

There are tons of different spice blends, seasonings, and marinade options when it comes to tuna. If you don't want to use the Asian marinade I suggested in the recipe, you can try all kinds of other combinations.

Almost anything that would work as a crust for steak will work for tuna. Just make sure to not use anything too strong that will overpower the fish. Here is one of my favorite simple tuna steak seasoning blends.

Tuna Steak Seasoning

• 2 tbsp paprika
• 1 tbsp cumin
• 1/2 tbsp chili powder
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 tsp thyme
• 1/2 teaspoon kosher salt
• 1/2 teaspoon pepper

Other delicious tuna seasoning and marinade options include sesame seeds, fresh ginger, fresh garlic, and lemon juice.

How do I pan-sear tuna steaks?

If you want to pan-sear the tuna steaks instead of cooking them on the grill, you can follow the exact same instructions, but cook the tuna in a heavy pan or a cast-iron skillet. Make sure to add some high-heat oil (like vegetable oil, not olive oil) to the pan first.

Once it is nice and hot, add the tuna and cook for 2-3 minutes on each side. Let the tuna rest 5 minutes before serving. Here is a great guide for pan-searing tuna.

How to grill tuna steaks in foil?

If you prefer cooking the tuna steaks in foil, simply place the steaks on a piece of foil directly on the grill. Do not wrap the tuna in the foil, or it will steam and cook through. The foil is used to help prevent the tuna from sticking to the grill grates.

How long does tuna take on the grill?

The exact cooking time for tuna will depend on the thickness of the fish and the doneness you prefer. Generally speaking,

• Rare: about 1-1.5 minutes per side
• Medium Rare: 1.5-2 minutes per side
• Medium: 2-2.5 minutes per side
• Medium well: 3 minutes per side
• Well done: 3-4 minutes per side (maybe longer if very thick)

What to Serve with Grilled Tuna

There are so many options for side dishes for grilled tuna. Normally, I like to make grilled vegetables or a salad, so I am not cooking indoors or outdoors. Tuna also pairs well with steamed rice or quinoa.

• Grilled veggies: I love grilling up some Grilled broccoli, Grilled cabbage, or Grilled Bok Choy as a low-carb side dish for this tuna recipe! If you want something more Hawaiian-themed, this Grilled Pineapple is a great fruity side.
• Rice: You can't go wrong with a side of Healthy Fried Rice or Easy Sushi Rice if you're looking to bump up the carbs.
• Slaw: This Asian peanut slaw is loaded with a tangy peanut sauce that goes great with the soy tuna!
• Salad: This Watermelon, feta, and mint salad is super refreshing and is a great sweet, tangy side for the tuna. If I'm craving something Asian, I love serving an Edamame Salad on the side!

Storing Leftover Cooked Tuna

Here's how to keep Soy Grilled Tuna fresh in the fridge:

• Fridge: This tuna will keep well in the fridge for 2-3 days after it has been cooked. It doesn't reheat very well, so it is best to serve it cold or chilled.
• Leftovers: It is delicious in salads, poke bowls, over rice, or on top of Asian Noodle Bowls. It also makes great tacos and lettuce wraps.