How Do I Cook a Tuna Steak Without Grilling It?

by Shelley Frost

Raw tuna steaks with a little garnish.

tycoon751/iStock/Getty Images

Tuna steaks stand up well to cooking because of their sturdy nature. You don't need to cook tuna steaks on the grill to get great flavor. A stove-top preparation of tuna steaks allows you to cook the fish quickly while adding flavor through your favorite seasonings. The omega-3 fatty acids contained in tuna help reduce inflammation, lower your triglycerides, lower your blood pressure and improve your immunity, according to the Mayo Clinic. Prepare a tuna steak once or twice a week to benefit your health without consuming too much mercury, which can accumulate in fish.

Pour the teriyaki sauce, olive oil, soy sauce, garlic and ginger into a large, resealable plastic bag. Mix the ingredients together to blend the flavors for an Asian-inspired marinade for the tuna.

Place the tuna steaks in the bag. Squeeze out the air and seal the plastic bag. Move the bag around so the tuna steaks are coated with the marinade.

Refrigerate the marinated tuna steaks for at least an hour. A longer marinating time gives the tuna more flavor.

Remove the tuna from the marinade, allowing the excess to drip off of the fish. Place the tuna steaks on a plate. Season the tuna with salt and pepper. Add the sesame seeds onto the fish.

Heat a large skillet on medium-high. Add the sesame oil to the skillet. Place the tuna steaks onto the skillet.

Cook the tuna steaks for five to eight minutes total. Turn the steaks once as you sear them in the skillet. Cook for a shorter period if you prefer your tuna rare and longer if you prefer it medium or well-done. Cut into a steak to determine when it is done to your preference. Remove the tuna steaks from the skillet and serve them immediately.

Tips

  • Skip the marinade and season the tuna steaks with dry seasonings just before cooking if preferred.

Photo Credits

  • tycoon751/iStock/Getty Images

About the Author

Based in the Midwest, Shelley Frost has been writing parenting and education articles since 2007. Her experience comes from teaching, tutoring and managing educational after school programs. Frost worked in insurance and software testing before becoming a writer. She holds a Bachelor of Arts in elementary education with a reading endorsement.