Olive Oil-Poached Tuna


You're perfectly happy eating regular canned tuna until the day you taste the imported, olive oil-packed tuna and realize exactly what you've been missing. You tell people that there's nothing better, but that's not entirely true — this poached tuna with garlic and thyme is better! By gently poaching fresh ahi tuna in olive oil, you can create a tuna fish of exceptional quality. The taste and texture are amazing, and you can adapt this recipe in many ways. Besides switching up herbs and seasonings, you can cook the fish to a wide range of doneness.

Cook Time:
10 mins
Additional Time:
1 day 1 hrs 10 mins
Total Time:
1 day 1 hrs 20 mins


  • 2 (10 ounce) thick-cut ahi tuna steaks

  • 2 cloves garlic, bruised

  • 6 sprigs fresh thyme

  • 1 pinch red pepper flakes, or to taste

  • 2 cups olive oil, or as needed

  • sea salt to taste


  1. Let tuna rest at room temperature for 10 to 15 minutes.

  2. Combine garlic, thyme, and red pepper flakes in a heavy skillet. Pour olive oil into the skillet to reach a depth of 1 inch. Heat oil over medium heat until garlic and thyme begin to sizzle, 5 to 10 minutes.

  3. Place tuna steaks gently in hot oil and reduce heat to low; cook, spooning oil over the top of tuna steaks constantly until white and hot, 5 to 7 minutes. Remove from heat and transfer tuna steaks into a baking dish; pour hot oil and herbs on top. Cool tuna and oil to room temperature.

  4. Wrap the baking dish tightly in plastic wrap and refrigerate tuna steaks for 24 hours; remove from oil and sprinkle sea salt on top.


We have determined the nutritional value of oil for poaching based on a retention value of 10% after cooking. The exact amount will vary depending on cooking time and temperature, ingredient density, and the specific type of oil used.

Nutrition Facts (per serving)

608 Calories
36g Fat
1g Carbs
67g Protein
Nutrition Facts
Servings Per Recipe 2
Calories 608
% Daily Value *
Total Fat 36g 46%
Saturated Fat 7g 33%
Cholesterol 109mg 36%
Sodium 271mg 12%
Total Carbohydrate 1g 0%
Dietary Fiber 0g 1%
Protein 67g
Vitamin C 3mg 15%
Calcium 33mg 3%
Iron 5mg 29%
Potassium 738mg 16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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