This seared ahi tuna recipe is so simple and quick to make. Sushi-grade yellowfin steaks are coated in Dijon mustard and sesame seeds, then briefly pan-seared. Eat these tuna steaks plated with your favorite sides, or slice it up to serve atop an asparagus and arugula salad, sushi bowl, or poke bowl.
What’s in this Ahi Tuna recipe?
You only need 3 ingredients to sear ahi tuna steaks! This is such a simple and straightforward how-to, but it makes such a beautiful, restaurant-level seafood dish.
- Ahi Tuna: Use 8 oz yellow-fin steaks. Get the best quality (sushi-grade) tuna you can for this dish, because it’s only briefly cooked. Fresh or frozen both work, but thaw first if frozen.
- Dijon Mustard: This is spread all over the steaks to flavor the tuna, as well as to adhere the sesame seeds.
- Sesame Seeds: I used a mix of white and black sesame seeds.
You can serve these as steaks plated with sides, or slice and serve it on top of a fresh asparagus and arugula salad (as detailed in the recipe card). It also works in poke bowls, deconstructed sushi bowls, and sushi rolls.
Should I marinate ahi tuna before searing?
Marinating is not necessary, and I usually don’t when I make seared ahi tuna. But if you’d like to, you can mix up a marinade with soy sauce, oil, and any seasonings or ingredients you like to infuse it with more flavor.
Some things you could include in the marinade: ginger, sambal oelek, cayenne pepper, wasabi, or garlic.
Then just let it marinate anywhere from 15 minutes (right before cooking) to 8 hours (overnight). You can also use it as a glaze or dipping sauce for serving.
You should always use fresh or flash-frozen, sushi-grade ahi (yellowfin) tuna.
Yes! So long as the tuna smells sweet and not fishy, is fresh or flash-frozen, and is sushi-grade, it is perfectly safe to eat raw. If your local grocery store sells sushi, they will likely carry sushi-grade yellowfin.
Seared ahi tuna tastes mild and slightly sweet. It should not taste fishy. It will have a firm, buttery texture.
Ahi tuna contains large amounts of omega-3 fatty acids that help reduce cholesterol and improve heart health. It does, however, also contain small amounts of mercury, so it should be consumed in moderation as part of a healthy diet.
Searing is a very quick process. You only need to cook each side about 1 1/2 minutes (for 1-2 inch thick steaks). Since yellowfin is safe to eat raw, you don’t have to worry about undercooking, but you don’t want to overcook.
How to Store and Reheat
Seared ahi tuna, as with all raw fish, is best consumed on the day it is prepared. Store leftovers in an airtight container in the refrigerator for up to 1 day. I do not recommend freezing it.
How to Grill Ahi Tuna Steaks
If you prefer to grill instead or pan-sear, just follow these instructions instead.
- Preheat your grill on high to at least 500°F.
- Season the tuna all over with the Dijon mustard and sesame seeds.
- Grill for 30-60 seconds per side, or until 115°F internally.
What to Serve with Seared Ahi Tuna
These sesame ahi tuna steaks make a great dish plated with rice, quinoa, or another grain, along with greens and veggies. It goes well with asparagus, sautéed vegetables, pickled beets, or cauliflower fried rice. Or start with a bowl of egg drop soup, or an Asian cucumber salad.
You can also slice up the steaks and serve everything together in bowls instead. Drizzle with soy sauce or hot chili oil, add sliced green onions and more sesame seeds, or anything you like.
If you make this recipe be sure to upload a photo in the comment section below or leave a rating. Enjoy! You can also jump to recipe.
Seared Ahi Tuna Recipe
Ingredients
- 8 ounces Ahi Tuna steak ½-pound (230 grams), thawed if frozen
- ½ tablespoon Dijon mustard
- 1 tablespoon white sesame seeds
- 1 tablespoon black sesame seeds
Optional Salad
- ½ teaspoon sea salt
- 2.6 ounces asparagus 0.16 pound (75 grams)
- 1 avocado
- 5 ounces arugula 1 bag (142 grams)
- 2 tablespoons low-sodium soy sauce (see note)
- 1½ tablespoons Dijon mustard
- 1½ teaspoons sesame oil
- ¼-½ teaspoon grated fresh ginger
- ½ lime juiced
- 1 tablespoon honey
- Wasabi optional
Equipment
- Cast Iron Skillet (optional)
Instructions
For the Tuna
- Preheat a large skillet over high heat.
- Meanwhile, season the tuna steak with Dijon mustard all over. Combine the black and white sesame seeds on a shallow plate, then gently press the tuna steak into seeds to coat it on all sides.8 ounces Ahi Tuna steak, ½ tablespoon Dijon mustard, 1 tablespoon white sesame seeds, 1 tablespoon black sesame seeds
- Place your tuna in the skillet once it is very hot, grill one side for 1-1½ minutes, just to seal and turn over. Make sure you seal all of the sides as well.
- Transfer to a cutting board, let rest for a minute, then slice… Or, contunue on to make the salad below.
For the Optional Salad
- Place hot water into the still-hot skillet with ½ teaspoon of salt. Cut the tips of the asparagus and add them into the skillet once the water is hot. Leave them inside just to cook them briefly, about 3-4 minutes, just until they turn bright green.½ teaspoon sea salt, 2.6 ounces asparagus
- Discard the water and add cold water so they stop cooking.
- Slice the tuna steaks into small slices as well as the avocado, or you can also cut the avocado into small squares.1 avocado
- Add arugula to the serving plates for the base and top with slices of tuna and avocado.5 ounces arugula
- Make the dressing: In a small bowl, combine the soy sauce, mustard, sesame oil, ginger, lime, honey, and wasabi (if using). Add a pinch of salt to taste.2 tablespoons low-sodium soy sauce, 1½ tablespoons Dijon mustard, 1½ teaspoons sesame oil, ¼-½ teaspoon grated fresh ginger, ½ lime, 1 tablespoon honey, Wasabi
- Drizzle the dressing over the salad and serve.
Last step! Don’t forget to show me a pic of what you made! Upload an image or tag me @thecookierookie on Instagram!
Becky’s tips
- Soy Sauce: Use an equal amount of tamari or coconut aminos for a gluten-free alternative.
- Only use sushi-grade ahi (aka yellowfin or Saku) tuna.
- If using frozen tuna, be sure to thaw it overnight in the refrigerator before searing.
- Use a heavy, large stainless steel or cast-iron skillet, not a nonstick pan.
- Get the pan smoking hot before adding the tuna. This will create the perfect sear. To test if the pan is hot enough, add a drop of water to the pan. If it sizzles and skips across the surface of the pan, it is ready.
- Don’t move the fish around in the pan. Let it sit until it develops a nice sear and naturally releases from the pan, then flip.
- Don’t overcook the tuna. For a 1-2 inch thick tuna steak, cooking will take only about 1½ minutes per side.
- Nutritional information is for tuna and salad. A single serving of just the ahi tuna is 212 calories.
Nutrition Information
