Seared Teriyaki Tuna Steak Recipe: A Flavorful and Easy Weeknight Meal

Teriyaki tuna is a quick, healthy, and delicious meal that’s perfect for a weeknight dinner. The combination of savory teriyaki sauce and seared tuna creates a restaurant-quality dish you can easily make at home. This recipe provides detailed instructions on how to achieve perfectly seared tuna with a flavorful teriyaki glaze.

Why You’ll Love This Teriyaki Tuna Recipe

* **Quick and Easy:** Ready in under 30 minutes, making it ideal for busy weeknights.
* **Healthy:** Tuna is packed with protein and healthy omega-3 fatty acids.
* **Flavorful:** The teriyaki sauce adds a sweet and savory depth of flavor that complements the tuna perfectly.
* **Versatile:** Serve it with rice, noodles, salad, or vegetables for a complete meal.
* **Restaurant-Quality:** Impress your family and friends with a dish that tastes like it came from a fancy restaurant.

Ingredients You’ll Need

* **Tuna Steaks:** Look for sushi-grade tuna steaks, about 1-inch thick. Fresh or frozen (thawed) tuna can be used. When buying tuna, look for a vibrant color and firm texture. Avoid tuna that looks dull or has a fishy odor.
* **Teriyaki Sauce:** You can use store-bought or homemade teriyaki sauce. Homemade teriyaki sauce allows you to control the ingredients and adjust the sweetness and saltiness to your preference. (A recipe for homemade sauce is included below).
* **Soy Sauce:** Low sodium soy sauce is recommended to control the saltiness.
* **Mirin:** Japanese sweet rice wine, adds sweetness and depth of flavor. If you don’t have mirin, you can substitute with a dry sherry or sweet marsala wine. Add a little sugar or honey to compensate for the sweetness.
* **Brown Sugar:** Adds sweetness and helps to thicken the sauce.
* **Ginger:** Freshly grated ginger adds a warm, spicy flavor.
* **Garlic:** Freshly minced garlic adds a pungent aroma and flavor.
* **Sesame Oil:** Adds a nutty flavor and helps to sear the tuna.
* **Sesame Seeds:** For garnish, adds a nutty flavor and visual appeal.
* **Green Onions:** For garnish, adds a fresh, mild onion flavor.
* **Vegetable Oil:** For searing the tuna.
* **Optional:** Red pepper flakes for a touch of heat.

Homemade Teriyaki Sauce Recipe

If you prefer to make your own teriyaki sauce, here’s a simple recipe:

* 1/2 cup soy sauce (low sodium)
* 1/4 cup mirin
* 2 tablespoons brown sugar
* 1 tablespoon sake (optional)
* 1 teaspoon grated ginger
* 1 clove garlic, minced
* 1 teaspoon sesame oil
* 1 tablespoon cornstarch (mixed with 2 tablespoons cold water to make a slurry)

**Instructions:**

1. In a small saucepan, combine soy sauce, mirin, brown sugar, sake (if using), ginger, garlic, and sesame oil.
2. Bring to a simmer over medium heat, stirring until the brown sugar is dissolved.
3. Add the cornstarch slurry and stir constantly until the sauce thickens, about 1-2 minutes.
4. Remove from heat and let cool slightly.

Step-by-Step Instructions for Teriyaki Tuna

**Preparation:**

1. **Prepare the Tuna:** Pat the tuna steaks dry with paper towels. This helps to achieve a good sear. Season both sides of the tuna steaks with salt and pepper.
2. **Marinate the Tuna (Optional):** For a more intense flavor, marinate the tuna steaks in teriyaki sauce for 15-30 minutes in the refrigerator. Don’t marinate for too long, as the acid in the sauce can start to cook the fish.
3. **Prepare the Teriyaki Glaze (If Using Store-Bought):** If using store-bought teriyaki sauce, you can enhance its flavor by adding a little grated ginger, minced garlic, and a splash of sesame oil.
4. **Prepare Your Sides:** While the tuna is marinating (if using), prepare your desired side dishes, such as rice, noodles, or vegetables.

**Searing the Tuna:**

1. **Heat the Pan:** Heat a heavy-bottomed skillet (cast iron is ideal) over medium-high heat. Add vegetable oil and sesame oil to the pan. The oil should be shimmering but not smoking. Using a high heat is crucial for achieving a good sear on the tuna.
2. **Sear the Tuna:** Carefully place the tuna steaks in the hot pan, making sure not to overcrowd the pan. If necessary, sear the tuna in batches. Sear the tuna for 1-2 minutes per side for rare to medium-rare, or longer if you prefer it more well-done. The exact cooking time will depend on the thickness of the tuna steaks and your desired level of doneness. For a rare center, aim for an internal temperature of 125-130°F (52-54°C).
3. **Add the Teriyaki Sauce (If Not Marinated):** If you didn’t marinate the tuna, pour the teriyaki sauce into the pan during the last minute of cooking. Let the sauce simmer and thicken slightly, glazing the tuna steaks.
4. **Baste the Tuna:** Spoon the teriyaki sauce over the tuna steaks as they cook to ensure they are evenly coated with the glaze.
5. **Remove From Heat:** Once the tuna is seared to your liking and the sauce has thickened (if added), remove the pan from the heat.

**Serving:**

1. **Rest the Tuna:** Let the tuna steaks rest for a few minutes before slicing. This allows the juices to redistribute, resulting in a more tender and flavorful tuna steak.
2. **Slice the Tuna:** Slice the tuna steaks thinly against the grain.
3. **Serve:** Arrange the sliced tuna on a plate. Drizzle with any remaining teriyaki sauce from the pan. Garnish with sesame seeds and chopped green onions.
4. **Serve Immediately:** Serve the teriyaki tuna immediately with your desired side dishes.

Tips for Perfect Teriyaki Tuna

* **Use High-Quality Tuna:** Choose sushi-grade tuna for the best flavor and texture.
* **Don’t Overcook the Tuna:** Tuna is best served rare to medium-rare. Overcooked tuna will be dry and tough.
* **Pat the Tuna Dry:** Patting the tuna dry before searing helps it to develop a nice crust.
* **Use a Hot Pan:** A hot pan is essential for achieving a good sear.
* **Don’t Overcrowd the Pan:** Overcrowding the pan will lower the temperature and prevent the tuna from searing properly.
* **Adjust Cooking Time:** Adjust the cooking time based on the thickness of the tuna steaks and your desired level of doneness.
* **Let the Tuna Rest:** Letting the tuna rest before slicing allows the juices to redistribute, resulting in a more tender tuna steak.
* **Use Fresh Ingredients:** Using fresh ginger and garlic will enhance the flavor of the teriyaki sauce.
* **Taste and Adjust:** Taste the teriyaki sauce and adjust the sweetness and saltiness to your liking.
* **Garnish Generously:** Garnish with sesame seeds and green onions for added flavor and visual appeal.

Serving Suggestions

Teriyaki tuna is incredibly versatile and can be served with a variety of sides:

* **Rice:** Steamed white rice, brown rice, or sushi rice.
* **Noodles:** Soba noodles, udon noodles, or ramen noodles.
* **Vegetables:** Steamed broccoli, stir-fried vegetables, or a simple salad.
* **Edamame:** Steamed edamame sprinkled with sea salt.
* **Seaweed Salad:** A refreshing and flavorful side dish.
* **Miso Soup:** A traditional Japanese soup that pairs well with teriyaki tuna.
* **Avocado:** Sliced avocado adds a creamy texture and healthy fats.

Variations

* **Spicy Teriyaki Tuna:** Add red pepper flakes to the teriyaki sauce for a touch of heat.
* **Garlic Teriyaki Tuna:** Increase the amount of garlic in the teriyaki sauce.
* **Ginger Teriyaki Tuna:** Increase the amount of ginger in the teriyaki sauce.
* **Honey Teriyaki Tuna:** Substitute honey for the brown sugar in the teriyaki sauce.
* **Pineapple Teriyaki Tuna:** Add pineapple juice to the teriyaki sauce for a sweet and tangy flavor.
* **Teriyaki Tuna Bowls:** Serve the teriyaki tuna over rice with a variety of toppings, such as avocado, seaweed salad, and edamame.
* **Teriyaki Tuna Salad:** Use the teriyaki tuna to make a delicious and flavorful salad.

Nutritional Information (Approximate, per serving)

* Calories: 350-450
* Protein: 30-40g
* Fat: 15-25g
* Carbohydrates: 10-20g

*Note: Nutritional information may vary depending on the specific ingredients and serving size.*

Equipment

* Heavy-bottomed skillet (cast iron recommended)
* Small saucepan (for homemade teriyaki sauce)
* Measuring cups and spoons
* Cutting board
* Knife
* Paper towels

Storage

* **Refrigerator:** Store leftover teriyaki tuna in an airtight container in the refrigerator for up to 2 days.
* **Freezer:** Freezing cooked tuna is not generally recommended, as it can affect the texture. However, if necessary, you can freeze it for up to 1 month. Thaw overnight in the refrigerator before reheating.

Reheating Instructions

* **Skillet:** Reheat the tuna in a skillet over low heat, adding a little water or teriyaki sauce to prevent it from drying out.
* **Microwave:** Reheat the tuna in the microwave on medium power, being careful not to overcook it.
* **Oven:** Reheat the tuna in the oven at 300°F (150°C) for about 10-15 minutes.

Enjoy your delicious and healthy teriyaki tuna! This recipe is sure to become a new favorite in your household. Let me know in the comments below how it turned out! Don’t forget to rate the recipe if you loved it. Your feedback helps me create even better content for you. Bon appétit!