These days more and more people are becoming health conscious about their eating choices. If you desire a delicious entrée that is good for you, then try this tuna steak recipe. Tuna is light, heart healthy, and low in fat. Besides that, the taste of a well-cooked tuna steak is guaranteed to knock your socks off!
Step 1: Selecting the Fish
You will want to select a high quality fish. The best choice is to go to a fish market. If one is unavailable in your area, then head to the grocery store that has the best reputation for seafood freshness. When you select the steaks, look for bright pink and firm flesh. Give it a good sniff. Fresh tuna has almost no odor. If it has a fishy odor, then you know it isn’t fresh.
Step 2: Preparing the Steaks
The key to getting a good, flavorful result with a tuna steak is to marinate it well. You will want to marinate the steaks for a minimum of half an hour. Two hours is very good. Leaving it marinating in the fridge overnight is the best way to go. There are many marinades that will make a delicious steak, but the following is my favorite. In a large bowl, combine the zest and juice of one lemon, 3 cloves of minced garlic, ¼ cup teriyaki sauce, ¼ sesame oil, ½ cup olive oil, 1 tsp chili pepper flakes, 1 tsp black pepper, 2 Tbsp minced ginger root, and 3 Tbsp cilantro. Mix all the ingredients well. Put 4 8oz tuna steaks in a Ziploc bag. Pour the marinade into the bag over the steaks. Shake the bag well, coating all 4 steaks evenly. Squeeze all of the air out of the bag, close tightly, and put it in the fridge.
Step 3: Cooking Tasty Tuna
Remove the Ziploc bag with the steaks out of the fridge 30 minutes prior to cooking. This will bring the tuna up to room temperature. This is important, because if the tuna is cold it will cook unevenly and unpredictably. When the tuna has warmed to room temperature, heat a pan to medium-high. Take the steaks out of the Ziploc bag and set them on a paper towel to soak up the excess marinade. When the pan is heated, take 2 Tbsp of the marinade and add it to the pan. Set the tuna steaks in the pan and shake it around a little bit. This will ensure the steaks don’t stick to the pan. Cook for 2 ½ minutes and then flip over. Once again, shake the pan around a little bit. Cook for 1 ½ more minutes. Remove from the pan and serve. These times will cook the steak to what is considered by most people to be the perfect level of doneness. Some people like their tuna little more cooked, so feel free to cook it for a minute or 2 more on each side.
Step 4: Enjoying the Tuna
Serve the tuna sliced over a nice salad or with potatoes. Drink a nice red wine or an IPA beer to complement the tuna’s flavors. Enjoy!
There are many, many different opinions on the best way to cook tuna. Here are a few websites that can give you some different recipes:
Cooks: Tuna Steak
About Southern Food: Grilled Tuna Steaks
Neil Wardlow has been writing professionally since 1989. Neil discovered he enjoyed writing when he suffered an injury during his 15-year building construction career. Neil now writes full-time, whenever he’s not occupied with entertaining family and friends, growing things, or making repairs in and around his beautiful ranch house.