Blue Fin Tuna Recipe

I’ve made a lot of tuna dishes, but this quick blue fin tuna recipe is one that always gets the most requests from my family.

It transforms simple seared blue fin tuna into a sweet-and-savory masterpiece in under 20 minutes. The exterior forms a beautifully browned crust, and the date-tamarind glaze delivers incredible depth using pantry staples. Get ready for a healthy, family-friendly blue fin tuna recipe that’s easy enough for a weeknight but feels restaurant-worthy.

Ingredients

• Bluefin tuna steaks (350-400 g / 12-14 oz): Look for uniform thickness, roughly 2.5 cm (1 inch), which ensures even searing and proper doneness. Pat the steaks thoroughly dry before seasoning to achieve a perfect crust and prevent steaming; moisture is the enemy of a good sear. This high-protein, omega-3 rich fish makes a healthy dinner option.
• Neutral oil (15 ml / 1 tbsp): Use an oil with a high smoke point, such as grapeseed, avocado, or canola oil, for searing. Avoid extra virgin olive oil as it will burn at the high heat required for this blue fin tuna recipe.
• Pinch of sea salt and freshly ground black pepper: Season the blue fin tuna right before searing; do not let it sit seasoned for too long as salt draws moisture out of the fish.
• Medjool dates (60 g / 4-5 large): Pitted and roughly chopped. Medjool dates provide natural sweetness and thickness to the glaze, serving as a substitute for refined sugar. They must be chopped to break down properly during simmering.
• Seedless tamarind paste (20 g / 1 tbsp): Tamarind provides the necessary tang and complexity to balance the sweetness of the dates. Ensure you are using seedless paste, not tamarind concentrate or pulp, for best results in this sticky glaze for blue fin tuna. (Swap: You can use a bit of pomegranate molasses or lemon juice and brown sugar if you’re out, though the flavor profile changes slightly).
• Coconut aminos (45 ml / 3 tbsp): Coconut aminos provide a savory, umami flavor without the high sodium or gluten found in traditional soy sauce. You can substitute soy sauce or tamari if desired, but check the sodium levels for appropriate seasoning.
• Rice vinegar (30 ml / 2 tbsp): Adds a sharp, acidic counterpoint to the sweetness of the dates and richness of the tuna. White wine vinegar can be used as a substitute if necessary.
• Fresh ginger (15 g / 1 tbsp): Grate the fresh ginger finely to ensure its flavor infuses into the glaze during simmering. Do not substitute with dried ginger, as the flavor profile will be significantly different.
• Garlic cloves (2, minced): Minced garlic adds a savory base note to the glaze. Ensure the garlic is finely minced so it blends seamlessly into the sauce when pureed.
• Red chili flakes (2.5 ml / 1/2 tsp): Adds a gentle heat that cuts through the sweetness and enhances the overall flavor profile. Adjust the amount to taste; increase to 1 tsp for a spicier glaze, or reduce to 1/4 tsp for a milder version.
• Toasted sesame oil (15 ml / 1 tbsp): Contributes a nutty, aromatic quality that ties all the Asian-inspired flavors together. Add this at the end of the glaze preparation to retain its delicate aroma, or add a smaller amount during cooking.
• Water (60 ml / 1/4 cup): This liquid helps the dates soften during simmering and allows the glaze to reach the correct syrupy consistency.
• Toasted sesame seeds (5 ml / 1 tsp): Adds visual contrast and a satisfying textural crunch to the finished dish.
• Fresh cilantro (15 ml / 1 tbsp): Provides a pop of freshness and color; you can substitute chopped green onions or parsley if cilantro isn’t preferred.

Instructions

1. Prepare the Sticky Date-Tamarind Glaze: In a small saucepan, combine the chopped dates, tamarind paste, coconut aminos, rice vinegar, grated ginger, minced garlic, red chili flakes, toasted sesame oil, and water. Bring the mixture to a gentle simmer over medium heat. Cook for 8-10 minutes, stirring occasionally, until the dates have softened considerably and the sauce has thickened slightly. Remove from heat. Carefully transfer the mixture to a heat-safe blender or use an immersion blender to process until perfectly smooth.

   If the glaze is too thick after blending, add a tablespoon of hot water at a time until it reaches a pourable, syrupy consistency.

2. Sear the Blue Fin Tuna Steaks: Pat the tuna steaks thoroughly dry with paper towels; this step is critical for developing a perfect sear and preventing the tuna from steaming in the pan. Season both sides lightly with sea salt and freshly ground black pepper immediately before cooking; do not season too far in advance. Heat the neutral oil in a heavy-bottomed skillet over high heat until it just begins to smoke. When searing this blue fin tuna recipe, I always ensure my pan is just beginning to smoke before adding the fish; it makes all the difference for a crust that holds up to the glaze.
3. Cook and Plate the Tuna: Carefully place the tuna steaks in the hot pan. Sear for 1.5 to 2 minutes per side for rare to medium-rare; for medium doneness, sear for 3-4 minutes per side. The exterior should be beautifully browned and caramelized, forming a thin crust, while the interior remains pink. Remove the tuna from the pan and let it rest on a cutting board for 5 minutes. While the blue fin tuna rests, gently reheat the Date-Tamarind Glaze over low heat if it has cooled too much, ensuring it remains warm and glossy.
4. Finish and Serve: Slice the tuna steaks against the grain into 1 cm (1/2 inch) thick pieces, or serve whole if preferred; cut against the grain for a tender chew. Plate the seared tuna on a clean plate and generously drizzle the warm, glossy Date-Tamarind Glaze over the blue fin tuna. Garnish with toasted sesame seeds and freshly chopped cilantro for contrasting texture and color.

What to Serve with Seared Blue Fin Tuna

The best sides for this dish balance the richness of the fish with the sweet-and-sour complexity of the glaze. Keep it simple so the seared blue fin tuna remains the star of the plate.

• Coconut Rice or Plain Steamed Rice: The neutral flavor of steamed rice is perfect for soaking up the date-tamarind glaze. Coconut rice adds a touch more richness and complexity.
• Quick Sautéed Vegetables: While the tuna rests, you can quickly sauté green beans, broccoli florets, or asparagus spears with a bit of garlic. This adds a light, crisp texture.
• Simple Asian-Style Slaw: A crunchy slaw dressed lightly with rice vinegar, sesame oil, and ginger offers a fresh, acidic counterpoint to the rich tuna and sticky glaze.

Meal Prep Tips for This Blue Fin Tuna Recipe

This recipe is a great option for healthy, easy dinner ideas because many components can be prepped in advance. This approach minimizes cooking time on a busy weeknight.

• Make the Glaze Ahead: The sticky date-tamarind glaze can be prepared up to 3 days in advance and stored in an airtight container in the refrigerator. Reheat gently on the stove or microwave before serving.
• Prepare Garnishes Early: Chop the cilantro and measure the sesame seeds ahead of time to make plating faster. This takes away the last-minute stress of getting everything ready at once.

FAQs

Can I use frozen blue fin tuna steaks for this recipe?

Yes, but ensure they are thawed completely in the refrigerator overnight before cooking. Pat them very dry before searing to achieve a good crust and prevent steaming in the pan.

How do I know when the tuna is medium-rare?

When searing for 1.5 to 2 minutes per side, the edges of the tuna will turn opaque while the center remains vibrant red or pink. The total cooking time will vary depending on the thickness of your specific steak; for a thicker cut, add 30 seconds to each side.

What is a good substitute for tamarind paste?

For a similar tangy flavor, you can use pomegranate molasses (start with half the amount of tamarind and add more to taste) or a combination of lemon juice and a tiny bit of brown sugar to mimic the complex tang.

How can I make the glaze less sweet?

Reduce the number of dates by one or two, and add an extra teaspoon of rice vinegar or lime juice to increase the acidity and balance the sweetness. I also often add an extra pinch of chili flakes to cut through the richness.

What other types of fish can I use with this glaze?

This recipe also works well with other firm, meaty fish steaks like swordfish, marlin, or yellowfin tuna. Adjust cooking times as needed based on the fish’s thickness, as some varieties cook faster than blue fin tuna.

How should I store leftover cooked tuna?

Store leftovers in an airtight container in the refrigerator for up to 2-3 days. Reheat gently in a warm oven or enjoy chilled over a salad for a healthy lunch idea.

What if the glaze gets too thick when simmering?

If the glaze becomes too thick after blending, add a tablespoon of hot water at a time until it reaches a pourable, syrupy consistency, then stir well to incorporate.

Conclusion

This blue fin tuna recipe demonstrates that healthy weeknight meals can be impressive and easy. If you enjoyed this unique approach to family dinner, please save the recipe to your Pinterest board for later inspiration.

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