Sesame Soy Grilled Tuna that tastes just like your favorite restaurant but is made at home. Don't be intimidated to cook this easy grilled or pan seared tuna at home for a healthy and delicious dinner.
This Sesame Soy Grilled Tuna with an Asian marinade with soy sauce, rice vinegar, garlic, and ginger makes a perfectly grilled tuna steak that is full of flavor. It's great with Sesame Soy Edamame, Asian Zucchini Noodles, or this Asian Kale Salad.
This easy grilled tuna with Asian flavors is as good as you would get in any restaurant and doesn't come with a huge price tag like the restaurant dishes normally do. 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 fish without adding lots of calories in 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.
Before we talk about this grilled tuna steak recipe, let's talk about the elephant in the room - cooking almost raw tuna at home. When I first made this recipe and shared it on Instagram, so many of you reported you would be scared to make this dish at home. But you shouldn't be! 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. It's easy, fast, and a really healthy option for dinner. And if you prefer things cooked all the way, that's an option too. This grilled tuna recipe will work for barely cooked tuna or fully cooked 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.
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.
There are tons of different spice blends, seasoning, 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.
If you want to pan sear the tuna steaks instead of cook 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, 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.
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. It is delicious in salads, over rice, or with cold Asian noodles. It also makes great tacos and lettuce wraps.
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