How to cook frozen tuna steaks

Cooking tuna steaks correctly is crucial to preserve their natural taste and texture. The best way to achieve this is by using frozen tuna steaks. In this article, we will walk you through the process of cooking frozen tuna steaks like a pro.

Knowing Your Frozen Tuna Steaks

There are different types of frozen tuna steaks available in the market, but the most common are yellowfin, bigeye, and albacore. When choosing your frozen tuna steak, look for bright and clear flesh with no discoloration. Also, check for any freezer burn or ice crystals which may indicate that the fish was not stored properly.

Thawing Process

It’s essential to thaw your frozen tuna steak before cooking it to ensure even cooking. There are two primary methods of thawing: refrigeration and cold water.

Refrigeration Method

This is the safest and easiest method to thaw your frozen tuna steak. All you have to do is move it from the freezer to your fridge 24 hours ahead of time. However, if you’re in a rush, you can use the next method.

Cold Water Method

This method requires placing your sealed frozen tuna steak in a large bowl filled with cold water for thirty minutes per every pound of fish. Always make sure that there is enough cold water in the bowl to submerge the fish completely.

Preparing Tuna Steaks Before Cooking

To get started with preparing your tuna steak before cooking, follow these steps:

  1. Cleaning – Rinse your thawed fish under cold running water then pat dry with paper towels.
  2. Trimming – Trim any excess bloodline or skin from the edges of your tuna steak.
  3. Seasoning- Coat both sides of your cleaned and trimmed tuna steak lightly with olive oil or vegetable oil and desired seasonings.

Cooking Methods

Tuna steaks can be cooked using different methods, including pan-searing and grilling.


This is the best method if you want to achieve a crispy crust on your tuna steak while keeping it moist and juicy inside. To pan-sear your tuna steak, follow these steps:

  1. Heat – Preheat your non-stick pan over medium-high heat.
  2. Oil – Add enough oil to coat the bottom of your pan.
  3. Searing – Carefully place your seasoned tuna steak onto the preheated and oiled non-stick pan. Cook for one and a half minutes on each side.
  4. Resting – Remove from heat, let sit for three minutes before serving.


Grilling is an outdoor cooking method that offers a smoky flavor to your grilled tuna steaks’ flesh while giving it those appetizing grill marks. Follow these steps to grill your frozen tuna steaks like a pro:

  1. Preheat – Preheat your grill to high heat (450°F or higher).
  2. Oiling – Coat each side of the thawed fish with olive oil or vegetable oil and sprinkle desired seasonings.
  3. Grill- Carefully place the fish on the heated grill grates then flip after two minutes per side.
  4. Testing Its Readiness- Use a thermometer or ensure that the fish flakes with a fork before removing from heat.

Temperature and Duration Tips

To cook frozen tuna into perfection, pay attention to both temperature and duration.

Internal Temperatures

The internal temperature of your cooked tuna should be 130°-145°F, which is considered safe for consumption but will vary depending on how you like your fish cooked.

Cooking Duration

Cooking time varies greatly depending on the thickness of your frozen fish steaks as well as their temperature at which they’ll start cooking things like room temperature vs direct from fridge/freezer). As such;

  • For every 1-inch thickness, cook your frozen tuna steak for 6-8 minutes on the grill.
  • On the pan, cook each side of your 1-inch fish steak for one and a half minutes.

Common Mistakes to Avoid When Cooking Frozen Tuna Steaks

We compiled some of the most common mistakes people make when cooking frozen tuna steaks and how to avoid them.

  1. Overcooking or undercooking due to not watching look and feel closely enough. To avoid this, use temperature as a guide, and don’t leave your fish unattended.
  2. The importance of marinating/grilling before cooking if refrigerated long enough (at least 2 hours) Before cooking grilled or marinated tuna steaks, ensure that they are at room temperature.

Not warming cream cheese before mixing with other ingredients

Sit cream cheese on counter for 45 minutes before blending them in.

Frequently Asked Questions (FAQs)

Here are some FAQs about frozen tuna steaks:

Q: What is the nutritional value of a frozen tuna steak?

A: It contains an exceptional amount of protein, healthy fats such as Omega-3 fatty acids, vitamins D and B12.

How do I choose which method is best for my frozen tuna steak?

A: Your choice will entirely depend on personal preference and the equipment you have available. However, grilling offers a more smokey flavored taste compared to pan-searing.


Cooking frozen tuna steaks correctly will preserve their natural taste and texture. Before starting to cook these delicious pieces of fish flesh, consider getting high-quality fish from trusted sources, choose from various cooking methods depending on what’s convenient for you but always pay attention to internal temperatures in order not overcook or undercook your fish by mistake!


  1. Q: Can I cook frozen tuna steaks directly in the oven or grill? A: No, it is recommended to thaw the tuna steaks first before cooking them. Thawing allows for more even cooking and helps to avoid any potential health risks associated with undercooked fish.
  2. Q: How long should I thaw frozen tuna steaks for? A: The best way to thaw frozen tuna steaks is to transfer them from the freezer to the fridge the night before you plan to cook them. If you are short on time, you can also place them in a sealed plastic bag and submerge them in cold water for 30 minutes to an hour.
  3. Q: What are some different ways of seasoning frozen tuna steaks? A: There are many seasoning options available depending on your taste preference. Some popular choices include sesame oil, soy sauce, ginger, garlic, lemon juice, black pepper, and wasabi.
  4. Q: What is the ideal internal temperature for cooked tuna steaks? A: Cooked tuna should reach an internal temperature of 145°F (63°C) before it is considered safe to eat. Using a meat thermometer can ensure that your tuna is cooked properly and prevent overcooking which can result in dry and tough meat.

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