A tuna steak is a thick cut of fish suitable for grilling or baking. Tuna’s naturally oily texture makes it an ideal choice for cooking over an outdoor barbecue, because the fish retains its texture and juiciness when grilled. Bake tuna in the oven on its own, or brush it with a marinade. Cooking times vary depending on the thickness of steak, but as a guide, allow 10 minutes for each inch of thickness. Test the internal temperature of tuna steaks with a meat thermometer before serving.
Remove the tuna steak from the refrigerator and pat it dry with a paper towel to absorb surface moisture. BBC GoodFood says that unlike other types of fish, you should not rinse tuna before cooking.
Preheat the grill to a medium heat and lightly brush the grates with olive oil.
Brush both sides of the tuna steak with oil and place it directly on the grill grates. Alternatively, place a piece of aluminum foil on the grill between the fish and heat source to reduce the smoky flavor of the steak.
Calculate the grilling time using the 10-minute rule, and turn the fish half way through cooking. Grill the tuna steak on only one side if it is less than a quarter-inch thick.
Insert a meat thermometer into the tuna teak to check its internal temperature. A reading of 145 degrees Fahrenheit means your tuna steak is ready to season and serve.
Preheat the oven to between 350 and 450 degrees Fahrenheit. You can bake tuna at any temperature within this range, but cooking times will vary according to temperature, size and thickness of the tuna steak.
Remove the tuna from the refrigerator, and absorb excess moisture from the fish with a paper towel.
Place a rack inside a baking pan to allow excess oil and fat to drain away from the tuna during baking.
Brush the tuna steak with olive oil or melted butter and place it on the rack.
Add seasoning or brush the tuna with a marinade. You may also coat the steak with a sauce at this stage.
Cover the pan with aluminum foil, or wrap the foil loosely around the steak, and place the pan on the middle shelf of the oven.
Bake for approximately 25 to 45 minutes at 350 degrees Fahrenheit. Cooking time depends on the oven temperature, quantity and size of steaks. For example, a 7-ounce tuna steak bakes in 20 minutes at 400 degrees Fahrenheit.
Baste with oil or butter during cooking if necessary. Tuna is naturally oily, and if you cook the fish with a sauce or marinade you may not need to baste it.
Ensure the internal temperature of the tuna is 145 degrees Fahrenheit by testing it with a meat thermometer. Press a fork into the steak to check that the flesh is flaky and opaque.