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SEVEN CASTS
Coastal Companionby Seven Casts · Coastal Virginia

20min

Pan-seared, yellowfin tuna

No rights-cleared photograph of this dish yet. The illustration is the species the recipe is written for.

Pan-seared

beginner

Seared Tuna or Wahoo Steaks (Cooked Through)

Thick tuna or wahoo steaks seared and cooked fully through rather than the classic rare sear — see why below.

Prep
10 min
Cook
10 min
Total
20 min
Serves
4

Equipment

  • Heavy skillet (cast iron works well)
  • Instant-read food thermometer

Ingredients

  • 4 tuna, wahoo, or mahi-mahi steaks (about 1 inch thick)
  • 2 tbsp olive oil
  • Salt and pepper, or a simple soy-ginger marinade
  • Sesame seeds (optional, for serving)

Method

  1. 1Pat steaks dry and season with salt and pepper (or marinate briefly in soy sauce, ginger, and a little sesame oil).
  2. 2Heat oil in a heavy skillet over medium-high heat until shimmering.
  3. 3Sear steaks a few minutes per side, checking with a food thermometer at the thickest point, until the center reaches 145°F throughout.
  4. 4Rest a minute before slicing.

Allergen notice

FishSesame

Contains fish and sesame as written. Always confirm current ingredient labels and cross-contact risk in your own kitchen before serving to someone with a food allergy — this project cannot verify any specific brand or supplier.

Safe cooking & storage

Cook fish to an internal temperature of 145°F, until the flesh is opaque and separates easily with a fork (source: FoodSafety.gov safe minimum internal temperature chart).

Refrigerate or ice your catch within 2 hours of catching it (within 1 hour if it's above 90°F outside) — bacteria multiply fastest in the window between catch and cooking. Cook to a safe minimum internal temperature of 145°F (63°C), or until the flesh is opaque and separates easily with a fork, per FDA/FoodSafety.gov guidance. Use separate cutting boards and utensils for raw fish and other foods to avoid cross-contamination. See the substitutions note above on why this recipe doesn't recommend a rare sear, which is the most common way this fish is prepared elsewhere.

Only cook legally harvested fish. Confirm current size limits, seasons, and possession limits with VMRC (saltwater) or DWR (freshwater), and check Virginia fish consumption advisories for the waterbody you fished.

Guidance last reviewed 2026-08-24.