Why Seared Tuna
Seared tuna is the fastest way to make dinner feel special. Three minutes in a screaming-hot pan gives you a crisp, sesame-studded crust and a centre that stays ruby-red, tender and almost buttery. It’s the flavour behind every poke bowl and sushi-counter favourite, and it’s genuinely easier than cooking a fish fillet all the way through.
The secret to serving tuna rare safely is the fish itself. Tuna intended to be eaten rare should be sushi-grade or previously frozen. Commercial freezing to around -20°C destroys any parasites. Ask us what is on the counter and how it has been handled before you plan on serving it pink in the middle. Cooked right through, any tuna we sell is superb.
We stock tuna cut into portions at the counter. Pat it bone-dry and you’re ready to go, and if you would rather have it cooked all the way through, that’s absolutely fine; just give it another minute a side.
Method
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Make the dressing. In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, grated ginger, honey and a squeeze of lime. Taste and adjust. It should be salty, tangy and a touch sweet. Set aside.
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Coat the tuna. Make sure the tuna is patted completely dry. Brush each steak very lightly with a little of the oil, then tip the sesame seeds onto a plate and press each steak into them, coating the top, bottom and edges evenly.
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Get the pan hot. Heat a heavy frying pan or griddle over a high heat with the remaining oil until it’s shimmering and just starting to smoke. A properly hot pan is essential. It sears the crust before the inside overcooks.
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Sear. Lay the tuna in the pan and sear for 45-60 seconds on each side for rare, plus a few seconds on each edge to toast the sesame. You should see a pale seared band about 5mm deep, with the centre still deep pink. For medium, give it 1½-2 minutes a side.
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Rest and slice. Transfer to a board and rest for 2 minutes. Using a sharp knife, slice each steak against the grain into 1cm slices. You’ll see the ruby centre in every piece.
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Serve. Fan the slices over rice, noodles or a crunchy salad, spoon over the ginger-soy dressing, and scatter with spring onions. Finish with a wedge of lime.
Tips from the Counter
- Rare means the right fish. Only serve tuna rare if it’s sushi-grade or has been frozen. Ask us at the counter before you plan on it. If you’re ever unsure, cook it through; it’s delicious either way.
- Bone-dry tuna, blazing pan. Moisture is the enemy of a good sear. Pat the tuna dry, and don’t add it until the pan is genuinely hot.
- Don’t crowd or fidget. Sear one steak at a time if your pan is small, and leave them alone once they’re down; moving them tears the sesame crust.
- Slice against the grain. You’ll see the muscle lines in the tuna; cutting across them keeps every slice tender.
- Turn it into a poke bowl. Cube the seared tuna and toss in the dressing over sushi rice with avocado, cucumber and edamame.
Ready to Make It?
Order tuna from Parkstone Fisheries, cut into portions at the counter. Free delivery across all BH postcodes, £40 minimum order, or collect from our Poole counter.