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Jamie Oliver demonstrates two fantastic methods for cooking the perfect tuna steak: pan-seared for a beautiful caramelized crust and grilled for a nutty, charred flavour. Both techniques aim for a beautifully cooked exterior while keeping the inside moist, tender, and perfectly pink.
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Cut 2cm thick tuna steaks and prepare a spice rub with coriander, fennel, salt, and pepper. → Coat the steaks in the rub and a little olive oil. → Cook in a hot non-stick pan or on a hot griddle pan for 1.5-2 minutes per side. → Rest for one minute off the heat. → Finish with a drizzle of olive oil and a squeeze of fresh lemon juice before serving.
Cut 2cm thick tuna steaks and prepare a spice rub with coriander, fennel, salt, and pepper. → Coat the steaks in the rub and a little olive oil. → Cook in a hot non-stick pan or on a hot griddle pan for 1.5-2 minutes per side. → Rest for one minute off the heat. → Finish with a drizzle of olive oil and a squeeze of fresh lemon juice before serving.
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Always look for sustainably sourced fish. In the UK, look for the MSC (Marine Stewardship Council) logo.
Do not overcook the tuna. The beauty of a good tuna steak is its rare, pink center. It becomes dry and tough if cooked all the way through.
When using a griddle pan, make sure it's screaming hot and dry. Always oil the food (the tuna), not the pan itself, to achieve perfect char marks.
Resting the fish after cooking is essential. It allows the muscle fibers to relax, making the fish more tender and juicy.
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