Grilled tuna steak
With teriyaki sauce
A well-grilled tuna steak is all about precision.
You want those signature grill marks on the outside, while the inside stays tender and nicely pink. Just like with a steak, it all comes down to the right temperature. That’s why we let the tuna come to room temperature before it goes on the grill. This helps prevent the outside from overcooking while the inside is still cold.
We prefer nice, even-cut steaks that are at least 3/4 inch thick. Thicker is better than too thin, especially with tuna. Plan on about 5 oz per person. Heat the grill well, then it’s all about a quick, hot sear. About 2 to 2 1/2 minutes per side is usually enough.
Japanese flavors
In this recipe, we give the tuna a Japanese twist. By marinating it in a mixture of soy sauce, olive oil, brown sugar, garlic, and a splash of lemon juice, the fish gets a lightly sweet and savory flavor with a fresh note. Let it marinate for at least 30 minutes so the flavors can soak in without affecting the texture of the fish.
As an extra, we serve it with homemade teriyaki sauce. It ties everything together and adds just that little extra. A creamy risotto pairs really well, but something fresh like quick pickled cucumber also adds a nice contrast.
Tuna, a powerhouse from the sea
Tuna is not only flavorful but also nutritious. It’s packed with protein, which makes it popular with athletes and anyone following a high-protein diet. It also contains omega-3 fatty acids, which support heart health and brain function. In addition, tuna provides vitamin D and B12, along with a good amount of selenium, an antioxidant that helps support your immune system.
When it comes to tuna, the source matters. We prefer sustainably caught tuna with a certification. That way, you’re not only enjoying great flavor but also supporting healthy fish populations. We recommend buying it from a fishmonger rather than a regular supermarket.
Super simple, really
A grilled tuna steak may be simple to make, but it’s all about the details. The right temperature, a short grilling time, and a good marinade make all the difference. Add a couple of well-chosen sides and a bit of attention, and you’ll have a dish that feels refined and nourishing. But above all, just really good.
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Grilled tuna steak
- Total Time: 40 minutes
- Yield: 2 servings 1x
Description
This grilled tuna steak with teriyaki sauce is a quick and healthy seafood dinner. Light, flavorful, and ready in no time.
Ingredients
- 9 oz tuna steak (about 4-5 oz per person)
- 1 garlic clove
- 2 tablespoons soy sauce
- 2 tablespoons extra virgin olive oil
- 1 tablespoon brown sugar
- Teriyaki sauce
- A splash of lemon juice
Instructions
- In a bowl, whisk together the soy sauce, olive oil, brown sugar, pressed garlic, and a splash of lemon juice to make a marinade.
- Pat the tuna dry with paper towels and place it in the marinade. Let it marinate for at least 30 minutes. If you plan to grill it right after those 30 minutes, there’s no need to refrigerate the tuna.
- Heat a grill pan or skillet over high heat until very hot. Place the tuna in the pan without adding oil. It should sizzle when it hits the pan. Cook for about 4 to 5 minutes. If you prefer it more well done, cook it for at least 8 minutes. Serve immediately with teriyaki sauce.
- Cook Time: 40 minutes
- Category: Dinner
- Method: Grilling
- Cuisine: Japanese
