Change up your Fish Fridays with this baked tuna steak that boasts salty, citrusy flavors and a melts-in-your-mouth texture.
If you have never tried tuna steak, oh boy are you in for a treat. The fish itself has a very mild flavor, but when paired with lemon and herbs, it is incredibly refreshing and delicious. The texture practically melts in your mouth and it will make you wonder why you have just been buying salmon or halibut this whole time. I have nothing against other fish, in fact I love cooking with them, but when I first tried a tuna steak I said, “Where has this been all of my life?”
Not only is this a tasty lunch or dinner, but it is super easy to make and makes for a healthy meal, too. When my kids see a healthy dish on the plate, they are visibly less enthused. But, this recipe just tastes so good that nobody minds that it is not packed full of cheese, butter, or beef.
Why You Will Love This Recipe
- This baked tuna recipe is packed with tons of flavors but needs just a few ingredients.
- This recipe needs just half an hour before dinner is on the table.
- You will be amazed by the tenderness of the tuna steak.
- Your whole family will love this dinner recipe!
Ingredients
A handful of ingredients and 20 minutes is all it takes to bring this flavorful dish together.
- 1 2-inch thick tuna fillet (I like ahi tuna)
- 2 tbsp sesame oil
- ½ lemon, juiced
- 1 sprig of fresh thyme
- pinch of salt and black pepper
- ½ tsp garlic powder
- lemon slices for garnish
- 1 tbsp chopped parsley
- 1 tsp capers in brine
- 2 pak choi
How to Make Baked Tuna Steak – The Steps
Step 1: Preheat the oven to 450° F. In a bowl, combine the lemon juice, sesame oil, fresh thyme, salt, pepper, and garlic powder and mix well.
Step 2: Marinate the tuna fillet in the mixture for at least 15 minutes in the fridge. Meanwhile, bring a pot of salted water to a boil. Slice the pak choi in halves and boil for 2 minutes.
Step 3: Place the marinated tuna and the pak choi on a sheet pan. Cover the tuna fillet with lemon slices and bake for 5 minutes in the preheated oven. Flip the fillet and cook for another 5 minutes.
Step 5: Remove the sheet pan from the oven and garnish with the capers and chopped parsley. Enjoy!
Top Tips
- Tuna steak does not have to be cooked all the way through. For this recipe, you still want it to be pink in the middle, as this is when it is flaky and tender.
- If you would like a sear on your tuna steak, place the baking sheet in the oven while it is pre-heating and sear the tuna on each side for just a couple of minutes.
- Larger cuts of tuna steak will need longer cooking times. The same goes for smaller cuts, needing less.
- Double or triple this recipe to feed the entire family, or to have leftovers for tomorrow.
- Don’t worry about bones! Tuna steaks shouldn’t contain any.
Serving Suggestions
This is a fish you do not want to overpower with heavy sides. I would skip the macaroni and cheese as a side for this dish. If you are serving it with the pok choy, I would recommend another vegetable like roasted carrots or a light salad. If you want to incorporate a carb though, roasted potatoes or some rice would make this recipe nice and filling.
FAQs
Tuna steak really doesn’t need more than 10 minutes in the oven, but you will know it is done when it is sizzling and the bright pink color is running through just the middle.
Of course! Capers are not for everyone. Chopped dill pickles or green olives can bring that vinegary taste, but if you would rather skip this flavor altogether, you can use some chopped parsley or dill for a pop of green.
It does, but cooking times will again vary. Not all fish needs to be cooked in the middle, including tuna, swordfish, trout, salmon, sea bass, and mackerel, but some are better cooked for a little more time and the size of the fish will also determine the cooking time.
I recommend Yellowfin (also called Ahi) or Bluefin for this recipe. They have a firm texture and a rich, delicious flavor that is perfect for grilling or searing. Yellowfin is more commonly available and more sustainable than Bluefin.
How to Store Baked Tuna Steak
Once your tuna steak has cooled, pack it up into an airtight container. If kept in the refrigerator, eat it within 3 days. If you want your leftovers to last longer, you can keep them in the freezer for up to 3 months.
When reheating, let your frozen tuna defrost in the fridge overnight and place it back onto the baking sheet. Heat it on both sides for a few minutes at 400° F until warmed through. You can also heat it in a pan over the stove or in the microwave.
Baked Tuna Steak
Ingredients
- 1 2- inch thick tuna filet I recommendahi tuna
- 2 tbsp sesame oil
- ½ lemon juiced
- 1 sprig of fresh thyme
- pinch of salt and black pepper
- ½ tsp garlic powder
- lemon slices for garnish
- 1 tbsp chopped parsley
- 1 tsp capers in brine
- 2 pak choi
Instructions
- Preheat the oven to 450° F.
- In a bowl combine the lemon juice, sesame oil, fresh thyme, salt, pepper, and garlic powder and mix well.
- Marinate the tuna filet in the mixture for at least 15 minutes in the fridge. Meanwhile, bring a pot of salted water to a boil. Slice the pak choi in halves and boil for 2 minutes.
- Place the marinated Tuna and the pak choi on a sheet pan. Cover the Tuna filet with lemon slices and bake for 5 minutes in the preheated oven. Flip the filet and cook for another 5 minutes.
- Remove the sheet pan from the oven and garnish with the capers and chopped parsley. Enjoy!
Nutrition
