Fresh tuna steak is a delightful treat for seafood lovers. Its rich flavor and tender texture make it a standout dish that’s surprisingly simple to prepare.
If you’re looking for a quick yet satisfying meal, this fresh tuna steak recipe is your go-to. Perfectly cooked with a hint of seasoning, it captures the essence of the ocean in every bite.
Pair it with your favorite side, and you have a restaurant-quality meal at home. Let’s get cooking!
Steps
- Start by mixing all the marinade ingredients thoroughly in a bowl until well combined.
- Place the tuna steaks into a resealable plastic bag or a bowl. Pour the prepared marinade over the tuna, ensuring each steak is well-coated. Seal the bag or cover the bowl and remove any excess air.
- Allow the tuna to marinate in the refrigerator for 30 minutes to let the flavors penetrate the fish.
- Preheat your grill to medium-high heat. Once hot, cook the tuna steaks for 6-8 minutes on each side, or until they are easily flaked with a fork and the center remains slightly pink.
- For alternative cooking methods, you can sear the tuna steaks in a skillet over medium-high heat or broil them in an oven set to 400 degrees Fahrenheit.
Ingredients
- ? cup extra virgin olive oil
- 1 tablespoon honey
- 1 tablespoon minced garlic
- 1 tablespoon finely chopped fresh cilantro
- 1 tablespoon finely chopped fresh parsley
- 1 teaspoon salt
- ½ teaspoon cumin
- ½ teaspoon coarsely cracked black pepper (or ¼ teaspoon ground pepper)
- ½ teaspoon smoked paprika
- Juice from half a lemon (approximately 2 tablespoons)
Nutritional Values
Calories: 425 kcal | Carbohydrates: 5 g | Protein: 40 g | Fat: 26 g | Saturated Fat: 5 g | Polyunsaturated Fat: 4 g | Monounsaturated Fat: 16 g | Cholesterol: 65 mg | Sodium: 649 mg | Potassium: 450 mg | Fiber: 1 g | Sugar: 4 g | Vitamin A: 3838 IU | Vitamin C: 1 mg | Calcium: 21 mg | Iron: 2 mg
FAQ
- How long should tuna steaks be marinated?
- Tuna steaks should be marinated for 30 minutes. Any longer and the lemon juice may begin to break down the texture of the tuna.
- What are some cooking methods for tuna steaks?
- Tuna steaks can be grilled, seared in a skillet over medium-high heat, or broiled in the oven at 400 degrees. Each method cooks the steaks quickly, ensuring they remain tender.
- Is tuna steak healthier than beef steak?
- Yes, tuna steak is generally healthier than beef steak. It provides a similar amount of protein with significantly less saturated fat. Most of the fat in tuna is heart-healthy monounsaturated and polyunsaturated fats.
- Can you eat tuna steak raw?
- You can eat raw tuna if it is sushi-grade and sourced from a reliable provider, such as a reputable sushi restaurant. Always consult with a seafood expert before consuming raw fish.
- How should tuna steak be stored?
- Tuna steak can be stored in the fridge for up to 3 days. For longer storage, seal it tightly and freeze for up to 3 months. If purchased fresh, use it by the sell-by date.
Tips
- Marinating Time: Avoid marinating the tuna steaks for longer than 30 minutes, as the lemon juice can start to break down the fish, affecting its texture.
- Grilling Temperature: Ideally, cook your tuna steak to an internal temperature of 90-95 degrees Fahrenheit. This ensures it’s just barely pink in the center and retains its juiciness.
- Cooking Alternatives: If you don’t want to grill, consider searing the steaks in a skillet over medium-high heat or broiling them in the oven at 400 degrees for a similar result.
- Storage Tips: If you have leftover tuna steaks, they can be stored in the fridge for up to 3 days or frozen for up to 3 months when sealed tightly.
Equipment
- Whisk – For combining and whisking the marinade ingredients.
- Gallon Ziploc Bags – For marinating the tuna steaks.
- Grill or Grill Pan – For grilling the tuna steaks. If you don’t have an outdoor grill, a grill pan can be used indoors.
- Skillet – If you choose to sear the steaks instead of grilling.
- Meat Thermometer – To check the internal temperature of the tuna steaks to ensure they are cooked to your preference.
