FREE 5-Ingredient Recipe EBook

• My Grilled Tuna Steak Recipe Is Savory, Buttery, And A Little Sweet
• Ingredients & Substitutions
• How To Cook Tuna Steaks
• My Recipe Tips
• Grilled Tuna Steak Recipe card
• Serving Ideas
• Recipe Reviews

My Grilled Tuna Steak Recipe Is Savory, Buttery, And A Little Sweet

I’ll be the first to say that tuna is not my favorite fish, but this tuna steak recipe is starting to change my mind. Here’s why grilled tuna steak is totally different from tuna cooked any other way:

• Dense, firm texture almost like a beef steak – When cooked correctly, these are so tender that a knife cuts through them like butter. If you like medium rare grilled steak , you’ll like medium rare tuna steaks, too!
• Slightly sweet, umami flavor – My quick tuna steak marinade needs just a handful of ingredients to make this recipe both sweet and savory.
• Quick and easy – The prep and cooking each take just minutes. The longest part is marinating, but even that is faster than most other proteins.

If you need an easy, breezy dinner for your next summer date night, get-together, or even just a weeknight, cook this grilled tuna steak recipe with me!

Ingredients & Substitutions

Here I explain the best ingredients for my tuna steak recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Tuna Steaks – Here are my top tips for selecting them: Types of tuna – I prefer ahi tuna (a.k.a. yellowfin tuna), because it’s easy to find and its firm texture makes it easy to grill. Plus, it makes an awesome ahi tuna salad if you have extra! You can choose bigeye tuna for a richer flavor (it’s fattier), or bluefin tuna for a special occasion (it’s amazing but expensive). Grade – Make sure your fish is labeled sushi grade or sashimi grade, as tuna steak recipes are best cooked to medium-rare. Source – I recommend going to a fishmonger if you can, as they usually have fresher fish than the grocery store.
• Coconut Aminos – I use this as an alternative to soy sauce and it’s a little sweeter. You can use low sodium soy sauce if that’s what you’ve got.
• Sesame Oil – The flavor pairs well with the other flavors in this dish, but olive oil or avocado oil will work in a pinch.
• Aromatics – Fresh minced garlic and grated ginger will give your tuna steak marinade the best flavor! You can swap in 1/2 tablespoon of jarred minced garlic and 1/4 teaspoon of ground ginger, but it’s just not the same.
• Honey – Adds a touch of sweetness. I use Wholesome Yum Zero Sugar Honey .
• Sea Salt & Black Pepper – Plus a touch of red pepper flakes ! You can substitute with cayenne pepper or chili powder if you like.

How To Cook Tuna Steaks

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mix the tuna steak marinade. In a small bowl, whisk together the coconut aminos, sesame oil, garlic, ginger, honey, salt, pepper, and red pepper flakes.
2. Marinate the fish. Place the fish in a zip lock bag and pour the marinade on top. Move around to coat, then marinate in the refrigerator until ready to grill.
3. Grill tuna steaks. Place the tuna on the preheated grill, or on a grill pan or cast iron skillet on the stove (I have and love this grill pan ). See my tips below to help you get the ideal doneness!
4. Rest on a plate before slicing. I like to garnish with green onions and lime wedges.

My Recipe Tips

• Don’t marinate for too long. Normally I don’t recommend marinating fish for longer than 30 minutes (after that it can turn into ceviche from acids in the marinade), but this marinade doesn’t have any acidic ingredients, so up to 2 hours is okay.
• Medium high heat is ideal. This is key to get a sear on the outside without overcooking the inside.
• How to prevent sticking or falling apart: Make sure the grill grates are well oiled and preheat for at least 10 minutes. And most importantly, don’t flip your grilled tuna steak too soon! If it doesn’t release easily, that’s a sign it’s not ready to flip. I have more tips on this in my grilled salmon post.
• Flip gently and don’t squeeze. I use a thin metal spatula from this set when grilling outside, or this fish turner when using a grill pan. I don’t recommend using tongs — they squeeze out the juices.
• Be careful not to overcook. Tuna steaks are ideal with a rare or medium-rare inside (red or pink in the center), otherwise they turn out dry and flavorless. I usually stick a probe thermometer in the center after flipping, but a regular instant-read thermometer works, too. Remove from heat when the internal temperature reaches 125 degrees F for rare, or 135 degrees F for medium rare.

Ingredients

Tap underlined ingredients to see the ones I use.

• 4 8-oz Tuna steaks (1 inch thick) ▢
• 1/4 cup Coconut aminos (or low-sodium soy sauce) ▢
• 2 tbsp Sesame oil ▢
• 3 cloves Garlic (minced) ▢
• 1 tbsp Fresh ginger (grated) ▢
• 2 tbsp Honey (I use Wholesome Yum Zero Sugar Honey ) ▢
• 1/2 tsp Sea salt ▢
• 1/2 tsp Black pepper ▢
• 1/2 tsp Red pepper flakes (to taste) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a small bowl, whisk together coconut aminos, sesame oil, garlic, ginger, honey, salt, pepper, and red pepper flakes.
2. Place tuna steaks in a plastic bag and pour the marinade over them. Seal the bag and turn to coat the steaks in the marinade. Refrigerate for at least 30 minutes , or up to 2 hours.
3. Towards the end of the marinating time, clean the grates of your grill with an oiled paper towel, then preheat the grill to medium-high for at least 10 minutes . (You can also cook on a preheated grill pan on the stovetop instead, if you don’t have a grill.)
4. Place tuna steaks on the grill, close the lid, and cook for 2-3 minutes per side, until the internal temperature reaches about 125 degrees F (52 degrees C) for rare or 135 degrees F (57 degrees C) for medium rare. For best results, use a meat thermometer inserted into the thickest part of the fish.
5. Transfer the grilled tuna steak to a plate and rest for 5 minutes before slicing. (This allows the juices to settle and the internal temperature will rise a few more degrees.)

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 tuna steak

• Tips: Check out my recipe tips above to help you get juicy, flavorful tuna steaks that don’t stick, dry out, or overcook.
• Store: Keep leftovers in an airtight container in the fridge for up to 3 days. If you want to freeze, I recommend doing so before cooking rather than after.
• Reheat: Tuna overcooks fast! Let it come to room temp first, then warm gently on the grill, stovetop, or in a 350-degree F oven. Honestly, I prefer it cold in my ahi tuna salad or poke bowl .
• Note on nutrition info: These numbers use Wholesome Yum Zero Sugar Honey , and will be a little different if you use regular.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Grilled Tuna Steak Recipe

Serving Ideas

This grilled tuna steak is equal parts grilled vibes and Asian-inspired, so it goes well with both types of sides:

• Grilled vegetables – While you have your grill going, you might as well cook some veggies! My favorites are grilled asparagus (pictured above), grilled broccoli , and grilled eggplant .
• Salads – I like roasted cauliflower salad , cucumber tomato salad , or grilled peach salad . For Asian flavors, my smashed cucumber salad pairs perfectly with this tuna steak recipe.
• Rice – This makes a classic base for tuna steaks, or try my cauliflower rice recipe for a lighter option.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Grilled Tuna Steak

My grilled tuna steak recipe has a seared outside, tender pink inside, and easy marinade for the best flavor. It cooks in just a few minutes!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/tuna-steak/

Ingredients

• 4 8-oz Tuna steaks (1 inch thick)
• 1/4 cup Coconut aminos (or low-sodium soy sauce)
• 2 tbsp Sesame oil
• 3 cloves Garlic (minced)
• 1 tbsp Fresh ginger (grated)
• 2 tbsp Honey (I use Wholesome Yum Zero Sugar Honey )
• 1/2 tsp Sea salt
• 1/2 tsp Black pepper
• 1/2 tsp Red pepper flakes (to taste)

Instructions

1. In a small bowl, whisk together coconut aminos, sesame oil, garlic, ginger, honey, salt, pepper, and red pepper flakes.
2. Place tuna steaks in a plastic bag and pour the marinade over them. Seal the bag and turn to coat the steaks in the marinade. Refrigerate for at least 30 minutes , or up to 2 hours.
3. Towards the end of the marinating time, clean the grates of your grill with an oiled paper towel, then preheat the grill to medium-high for at least 10 minutes . (You can also cook on a preheated grill pan on the stovetop instead, if you don’t have a grill.)
4. Place tuna steaks on the grill, close the lid, and cook for 2-3 minutes per side, until the internal temperature reaches about 125 degrees F (52 degrees C) for rare or 135 degrees F (57 degrees C) for medium rare. For best results, use a meat thermometer inserted into the thickest part of the fish.
5. Transfer the grilled tuna steak to a plate and rest for 5 minutes before slicing. (This allows the juices to settle and the internal temperature will rise a few more degrees.)

Maya’s Recipe Notes

Serving size: 1 tuna steak

• Tips: Check out my recipe tips above to help you get juicy, flavorful tuna steaks that don’t stick, dry out, or overcook.
• Store: Keep leftovers in an airtight container in the fridge for up to 3 days. If you want to freeze, I recommend doing so before cooking rather than after.
• Reheat: Tuna overcooks fast! Let it come to room temp first, then warm gently on the grill, stovetop, or in a 350-degree F oven. Honestly, I prefer it cold in my ahi tuna salad or poke bowl .
• Note on nutrition info: These numbers use Wholesome Yum Zero Sugar Honey , and will be a little different if you use regular.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)