How to Pan Fry Fresh Yellowfin Tuna from the Tuesday Market

Learn how to perfectly pan fry fresh yellowfin tuna from Boquete's Tuesday Market with expert tips from local expats: sear 5 seconds per side over high heat, keep the center pink, and use simple seasonings. Overcooking is the number one mistake - the quality of this fish deserves proper preparation with simple seasonings like salt, pepper, and garlic that let the fresh fish flavor shine through.

One of the best things about living in Boquete is access to incredibly fresh yellowfin tuna from the Tuesday Market. But how do you cook it to do justice to such quality fish? We asked the local expat community for their favorite recipes, and here's what they shared. For more local food tips, visit expatslist.org.

The Golden Rule: Don't Overcook It

Before we dive into recipes, every experienced cook emphasized this: fresh tuna cooks fast and gets tough if overdone. Keep the center pink (or even rare) for the best texture and flavor. As one local put it, "If you overcook it, it won't taste as good."

Classic Seared Tuna

The most popular method among Boquete expats is a simple, quick sear that lets the quality of the fish shine.

Basic Seared Tuna

• Cut tuna into thick steaks (at least 1 to 1.5 inches thick)
• Use a light spray of oil for a nearly dry pan
• Season each side with salt and pepper
• Heat pan to high and sear just a few seconds per side
• Watch for a tiny bit of white to creep up the edges
• Remove and let rest a couple minutes before serving

The tuna here stands on its own, so let it be the star. If you want sauce, try soy sauce, mango syrup, or wasabi on the side. Discover more expat cooking tips in our community.

Grapeseed Oil Sear

• Use grapeseed oil for the sear (if you can find it)
• Season with pepper and minced garlic on both sides
• Sear 5 seconds per side in a hot skillet
• Serve with soy sauce, pickled ginger, and wasabi on the side

Asian-Inspired Preparations

Soy Sesame Marinade

• Mix equal parts soy sauce and sesame oil
• Add 1/4 to 1/2 jar of pickled jalapenos with the juice
• Optional: add lemongrass, ginger, or red chili
• Marinate overnight (or at least an hour)
• Grill and serve with salad or white rice

Don't worry, the jalapenos won't make the fish hot. They add a nice tangy flavor instead.

Sesame Crusted Tuna

• Use sesame oil in the pan
• Coat tuna steaks with sesame seeds
• Sear each side for about two minutes (will be rare inside)
• Serve with soy sauce and wasabi

Panama Style

You're in Panama, so why not embrace the local flavors?

Garlic and Oil with Tropical Salsa

• Quick pan fry in garlic and oil on high heat
• Just brown the outsides, leaving the center rare
• Top with papaya, mango, and coconut salsa
• Serve over coconut rice

Maracuya (Passion Fruit) Sauce

• Pan fry tuna in butter with salt and pepper
• For the sauce: combine fresh maracuya with a little sweetener (maple syrup works well) and fresh basil
• Puree slightly and reduce
• Drizzle over the cooked tuna

This sauce is also amazing mixed with fresh raw tuna and cilantro for a ceviche-style dish.

Creative Variations

Lemon Pepper and Thyme

• Use light oil in the pan
• Sprinkle lemon pepper on the tuna
• Top with fresh lemon thyme
• Cook just a couple minutes per side

Bacon-Wrapped Teriyaki Tuna

• Cut tuna into chunks
• Wrap each chunk in bacon
• Marinate in liquid teriyaki
• Grill until bacon is crispy
• Baste with additional teriyaki glaze

Some locals call these "candied tuna balls" and they're always a hit.

Sweet Onion Seared

• Lightly sear on both sides
• Serve with sweet onion sauce for dipping

For the Purists: Eat It Raw

With tuna this fresh, some expats skip the cooking entirely. Slice it thin and serve with wasabi, pickled ginger, and soy sauce for a simple sashimi experience.

Pro Tips from Local Cooks

• Thickness matters: Cut steaks at least 1 inch thick so you can get a good sear while keeping the center rare.
• High heat, short time: A hot pan and quick cooking is the key.
• Let it rest: Give the fish a couple minutes after cooking before cutting into it.
• Season simply: Salt and pepper is often all you need. Let the fresh fish flavor come through.
• Add ginger: Ground ginger mixed with salt and pepper makes an excellent rub.

Where to Get It

Head to the Tuesday Market at Tap Out (9 AM to noon) for the freshest yellowfin tuna. The fresher the fish, the better any of these recipes will turn out. Find more Boquete local tips on our expat community site.

Happy cooking!