Tuna Steak 101: The Ultimate Guide to Buying, Cooking & Enjoying Fresh Tuna

If your only experience with tuna is from tins and sandwich fillings, fresh tuna steaks are about to change your mind. Seared at high heat with a rare centre, tuna steaks offer a lean, protein-rich alternative to red meat—and they're packed with bold, savoury flavour.

What Is Tuna Steak?

Think of tuna as the sports car of the sea. Its torpedo-shaped body and specialized muscles make it a powerful, streamlined swimmer, cruising warm oceans with speed and grace.

Tuna belongs to the Thunnini tribe within the mackerel family, with eight species varying in size and color. Because of high commercial demand, some species—like the southern bluefin—are critically overfished. However, yellowfin tuna (Thunnus albacares), which we source at Fresh Fish Daily, remains relatively abundant and is responsibly harvested from the Indian Ocean. Ours is sashimi-grade and histamine-tested for safety and quality.

Yellowfin tuna can grow up to 175 kg and is recognizable by its vibrant yellow fins. Its firm, dense flesh has a deep red color and a sweet, mild flavor—almost steak-like in texture. Tuna steaks are typically cut perpendicular to the spine, offering a thick, meaty cut ideal for grilling or pan-searing.

A Tuna Built for Speed

Yellowfin tuna is one of the ocean's most agile predators. Capable of reaching speeds up to 47 mph, it hunts fish, squid, and crustaceans. It also spawns year-round—especially in warmer months—with females capable of releasing millions of eggs each spawning cycle.

Though tuna steaks rose in Western popularity in the late 20th century, humans have valued this fish for centuries. Ancient Phoenicians smoked and salted tuna, and during the Middle Ages, it was pickled, fried in olive oil, and heavily spiced.

Is Tuna Steak Good for You?

Absolutely. Tuna is low in calories, high in protein, and loaded with essential nutrients. It's especially rich in omega-3 fatty acids, which promote heart health, and contains key vitamins and minerals such as niacin, B6, B12, and selenium.

Nutrition per 100g of raw yellowfin tuna:

Calories: 130 kcal
Fat: 0.6g (Saturated fat: 0.2g)
Protein: 29g
Vitamins & Minerals: Niacin, B6, B12, D, phosphorus, selenium

How to Cook Tuna Steak

Tuna steak is one of the easiest fish cuts to prepare. It can be pan-seared, grilled, or oven-baked and pairs beautifully with bold herbs and spices.

Because of its density and flavor, it cooks similarly to beef steak and can be served anywhere from rare to well-done. Just be careful—not to overcook it. Overcooked tuna becomes dry. Ideally, the center should remain pink and moist.

Cooking Tips:

Rare: About 30 seconds per side
Medium: 1–2 minutes per side
Oven-baked: Wrap in oiled foil, bake for ~10 minutes
Choose thick steaks for more even cooking
A hot pan or grill is essential for that perfect sear

Rick Stein’s Tip: For thick steaks, cook on a smoking hot griddle for just one minute per side. Serve with a salsa verde made from chopped parsley, mint, capers, anchovies, garlic, mustard, lemon juice, and olive oil.

Tuna Steak Marinades & Sauces

Tuna’s robust flavor holds up well to strong seasonings. Marinate simply with olive oil, lemon, and chili flakes—or go bold with harissa, chipotle, cumin, cinnamon, or paprika.

Sauces to pair with tuna steak:

Lemon caper
Lemon Dijon
Peppercorn mushroom
Soy-orange-olive oil vinaigrette

Easy Tuna Steak Recipes

Tuna steak dishes are quick and impressive. Serve them with herbed potatoes, tangy relishes, or light salads. Whether it’s tuna with salsa, soy and honey glaze, or a Mediterranean-style confit, the options are endless.

Try This Quick Recipe:

Chargrilled tuna with harissa and vegetable stew—boil potatoes, simmer the stew for 10 minutes, grill the tuna, and serve it all together.

Serving Suggestions:

Boiled new potatoes
Steamed or roasted vegetables
Baked sweet potatoes
Rice or noodles
Vinaigrette-dressed salad

Storage Tips

If you can’t cook your fresh tuna right away, freeze it on the day you receive it. Defrost overnight in the fridge before cooking—flavor and texture remain excellent.

Ready to try it? Tuna steak is quick to prepare, full of flavor, and incredibly nutritious—an ideal center-of-the-plate choice whether you're keeping it simple or entertaining guests.