Grilled Tuna Steak Recipe

As a professional food blogger, I’m sharing my Grilled Tuna Steaks recipe that combines a quick sear with a citrus-herb marinade and packs a healthy dose of omega-3s for an effortless weeknight main.

Jump to Recipe

I can’t stop thinking about this grilled tuna steak from @lowcarbstateofmind, it’s shockingly simple yet packs big flavor. I love how a drizzle of extra virgin olive oil wakes the fish up, and a squeeze of lemon wedges cuts right through the richness.

As a food writer who posts Grilled Tuna Steaks I keep coming back to its smoky, clean bite. It’s the sort of Tuna Recipes that make you want to eat it straight off the grill with barely any fuss.

You gotta try it to see why everyone raves, but fair warning, you might get hooked.

Ingredients

Print Recipe (No Advertisments)

Tuna steak: Lean, protein rich fish; sears quickly and stays juicy with a char.
Extra virgin olive oil: Adds healthy fats, helps prevent sticking on the grill.
Soy sauce or tamari: Salty, umami boost that deepens flavor and gives savory glaze.
Fresh lemon juice: Bright, tangy acid that cuts fattiness and adds a fresh pop.
Sesame oil: Small drizzle gives toasty, nutty flavor, use sparingly because it’s strong.
Garlic: Sharp, aromatic punch that marries well with soy and lemon.
Dijon mustard: Adds mild tang and helps the marinade cling to the steaks.
Honey or brown sugar: A little sweetness balances salt and acid and helps caramelize.
Green onions: Fresh, mild onion bite for garnish that adds crunch and color.

Ingredient Quantities

4 tuna steaks 6 to 8 oz each about 1-inch thick

3 tablespoons extra virgin olive oil

2 tablespoons low sodium soy sauce or tamari

1 tablespoon fresh lemon juice (about 1/2 lemon)

1 tablespoon sesame oil optional but adds nice flavor

2 garlic cloves minced

1 teaspoon Dijon mustard

1 teaspoon honey or 1/2 teaspoon brown sugar optional for a touch of sweetness

1/2 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

1/4 teaspoon crushed red pepper flakes optional if you like heat

1 tablespoon toasted sesame seeds optional

2 green onions thinly sliced

Lemon wedges for serving

Fresh parsley or cilantro chopped for garnish optional

How to Make this

Print Recipe (No Advertisments)

1. Whisk together 3 tablespoons extra virgin olive oil, 2 tablespoons low sodium soy sauce or tamari, 1 tablespoon fresh lemon juice, 1 tablespoon sesame oil if using, 2 minced garlic cloves, 1 teaspoon Dijon mustard, 1 teaspoon honey or 1/2 teaspoon brown sugar if you want a touch of sweet, 1/2 teaspoon kosher salt, 1/2 teaspoon freshly ground black pepper, and 1/4 teaspoon crushed red pepper flakes if you like heat.

2. Pat the 4 tuna steaks dry with paper towels and put them in a shallow dish or a resealable bag. Pour the marinade over the steaks and turn to coat all sides. Make sure every steak gets some of the garlic and mustard bits stuck to it.

3. Marinate in the fridge no more than 15 to 30 minutes for best texture, longer will start to “cook” the fish from the lemon. If your steaks are thicker you can go up to about 45 minutes but try not to go much longer.

4. Meanwhile preheat your grill to high and oil the grates well so the tuna wont stick. You can also brush a little olive oil on the steaks right before grilling.

5. Remove tuna from the marinade and blot off excess with paper towels, discard leftover marinade. If you want sesame crunch press 1 tablespoon toasted sesame seeds onto the surface of each steak now.

6. Grill the tuna over direct high heat about 1 to 2 minutes per side for rare, 2 to 3 minutes per side for medium rare, 3 to 4 minutes per side for medium; flip once only, dont press down and aim for a good sear while keeping the center pink if you like it classic.

7. Transfer to a cutting board and let rest 2 to 3 minutes. Slice across the grain if serving sliced, or serve whole. Scatter the thinly sliced 2 green onions and chopped fresh parsley or cilantro over the top.

8. Finish with an extra squeeze of lemon juice and lemon wedges for the table, sprinkle any remaining toasted sesame seeds, and serve immediately. Trust me, simple but amazing.

Equipment Needed

1. Large mixing bowl (or a wide shallow dish) for whisking the marinade
2. Whisk
3. Measuring spoons and a tablespoon measure
4. Small bowl or resealable zip-top bag for marinating
5. Paper towels for patting the tuna dry and blotting excess marinade
6. Grill or heavy grill pan preheated to high
7. Long-handled tongs for flipping the steaks
8. Silicone brush or cooking oil brush to oil the grates or steaks
9. Sharp knife and cutting board for resting and slicing the tuna

FAQ

Q: How long should I grill a 1-inch tuna steak and what doneness is best? A: Preheat the grill to high heat, about 450 to 500°F (230 to 260°C). For 1-inch steaks sear 1 to 2 minutes per side for rare, 2 to 3 minutes per side for medium-rare. Tuna is best slightly pink in the middle because overcooking makes it dry.

Q: Do I need to marinate the tuna and for how long? A: Yes a short marinade adds flavor. 10 to 20 minutes is enough, up to 30 if you like. Don’t marinate for hours because the acid in lemon or soy can change the fish texture. Pat the steaks dry before grilling so they sear nicely.

Q: Can I use frozen tuna steaks? A: Yes, but thaw them safely. Defrost in the fridge overnight or in a sealed bag in cold water for 30 to 60 minutes. Dont refreeze after thawing, and cook promptly.

Q: How do I prevent the tuna from sticking to the grill? A: Get the grill scorching hot and clean, then oil the grates or brush a little oil on the steaks. Let the fish form a good sear and only flip once, when it releases easily. A fish spatula, grill basket or a hot cast iron pan works great if you’re worried about sticking.

Q: Is it safe to eat tuna pink in the middle? A: For fresh sushi or sashimi grade tuna, eating it rare or medium-rare is common and fine for healthy adults. If you are pregnant, elderly or immunocompromised, cook to 145°F. Also remember tuna can have higher mercury so limit portions of large tuna.

Q: How should I store and reheat leftovers? A: Keep cooked tuna in an airtight container in the fridge for up to 2 days. Reheat gently in a hot pan for a minute per side just to warm it, or enjoy cold chopped into a salad. Microwaving will dry it out so avoid that if you can.

Grilled Tuna Steak Recipe Substitutions and Variations

Extra virgin olive oil: swap with avocado oil or grapeseed oil for a higher smoke point when grilling, or use light olive oil if you still want olive flavor but less smoking.
Low sodium soy sauce or tamari: try coconut aminos for a gluten free, slightly sweeter option, or regular soy sauce if salt isnt an issue (just cut back on added salt).
Fresh lemon juice: use lime juice for a similar bright citrus punch, or 1 tablespoon rice vinegar plus 1/2 teaspoon sugar if you want acid without the citrus.
Sesame oil (optional): replace with 1 to 2 teaspoons toasted walnut oil or a splash of peanut oil for nuttiness, or skip it and stir in extra toasted sesame seeds for flavor and crunch.

Pro Tips

1) Dont marinate longer than you need to. The acid in the lemon will start to “cook” the tuna and make it mushy, so 15 to 30 minutes is plenty for a 1 inch steak, longer only if theyre much thicker. Also take the steaks out of the fridge 10 to 15 minutes before cooking so they warm up a bit and cook more evenly.

2) Dry the fish well before it hits the grill or pan. Patting off excess marinade with paper towels gives a way better sear, and if you want sesame crunch press the seeds on after blotting so they stick. Oil the grates or the steaks, get the surface screaming hot, flip once and dont press down.

3) Use an instant read thermometer if you care about doneness. Aim roughly around 115°F for very rare, 125°F for medium rare, and pull a few degrees early because carryover will finish it while it rests. Let the steaks rest 2 to 3 minutes before slicing across the grain.

4) Dont reuse leftover marinade unless you boil it first. If you want a sauce for serving, set aside a small portion of the marinade before the raw fish goes in. Finish the plated fish with a fresh squeeze of lemon and the green onions or herbs right before serving, it brightens everything up.

Recipe by Jot Punji

0.0 from 0 votes

Servings

servings

Calories

412

kcal

Equipment: 1. Large mixing bowl (or a wide shallow dish) for whisking the marinade
2. Whisk
3. Measuring spoons and a tablespoon measure
4. Small bowl or resealable zip-top bag for marinating
5. Paper towels for patting the tuna dry and blotting excess marinade
6. Grill or heavy grill pan preheated to high
7. Long-handled tongs for flipping the steaks
8. Silicone brush or cooking oil brush to oil the grates or steaks
9. Sharp knife and cutting board for resting and slicing the tuna

Ingredients

4 tuna steaks 6 to 8 oz each about 1-inch thick
3 tablespoons extra virgin olive oil
2 tablespoons low sodium soy sauce or tamari
1 tablespoon fresh lemon juice (about 1/2 lemon)
1 tablespoon sesame oil optional but adds nice flavor
2 garlic cloves minced
1 teaspoon Dijon mustard
1 teaspoon honey or 1/2 teaspoon brown sugar optional for a touch of sweetness
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon crushed red pepper flakes optional if you like heat
1 tablespoon toasted sesame seeds optional
2 green onions thinly sliced
Lemon wedges for serving
Fresh parsley or cilantro chopped for garnish optional

Directions

Whisk together 3 tablespoons extra virgin olive oil, 2 tablespoons low sodium soy sauce or tamari, 1 tablespoon fresh lemon juice, 1 tablespoon sesame oil if using, 2 minced garlic cloves, 1 teaspoon Dijon mustard, 1 teaspoon honey or 1/2 teaspoon brown sugar if you want a touch of sweet, 1/2 teaspoon kosher salt, 1/2 teaspoon freshly ground black pepper, and 1/4 teaspoon crushed red pepper flakes if you like heat.
Pat the 4 tuna steaks dry with paper towels and put them in a shallow dish or a resealable bag. Pour the marinade over the steaks and turn to coat all sides. Make sure every steak gets some of the garlic and mustard bits stuck to it.
Marinate in the fridge no more than 15 to 30 minutes for best texture, longer will start to "cook" the fish from the lemon. If your steaks are thicker you can go up to about 45 minutes but try not to go much longer.
Meanwhile preheat your grill to high and oil the grates well so the tuna wont stick. You can also brush a little olive oil on the steaks right before grilling.
Remove tuna from the marinade and blot off excess with paper towels, discard leftover marinade. If you want sesame crunch press 1 tablespoon toasted sesame seeds onto the surface of each steak now.
Grill the tuna over direct high heat about 1 to 2 minutes per side for rare, 2 to 3 minutes per side for medium rare, 3 to 4 minutes per side for medium; flip once only, dont press down and aim for a good sear while keeping the center pink if you like it classic.
Transfer to a cutting board and let rest 2 to 3 minutes. Slice across the grain if serving sliced, or serve whole. Scatter the thinly sliced 2 green onions and chopped fresh parsley or cilantro over the top.
Finish with an extra squeeze of lemon juice and lemon wedges for the table, sprinkle any remaining toasted sesame seeds, and serve immediately. Trust me, simple but amazing.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.