How to cook tuna steak in 2020

 

Tuna steaks are one of the easiest cuts of fish to cook as they are sold ready to hit the pan without much prep. Tuna is a firm meaty fish so it can stand up to intense direct heat when cooking so it is ideal for frying and barbecuing.

To prepare your tuna steak, put on a plate, and brush each side with oil. Season with sea salt and freshly ground black pepper. Tuna is also a great fish for marinating – try a simple mix of lemon juice, olive oil, and chili flakes or mix a little harissa or chipotle paste with oil and brush on before cooking.

Tuna is very similar to regular steak in that it can be served from extremely rare to well done so cooking times will depend on how you like your tuna. Follow these approximate timings to get yours how you like it (thinner steaks will take a little less time).

Rare tuna steak – cook for 30 seconds per side.

 

Medium tuna steak – cook for 1-2 minutes per side.

 

Well-done tuna steak – cook for 3 minutes per side.

 

If frying your tuna steak, choose solid heavy-based frying or chargrill and heat until very hot before cooking so the steak sears rather than streams. If cooking on a BBQ cook over direct heat. Once cooked it’s best to leave tuna to rest loosely under foil for 3-4 minutes before serving.

Ingredients

Look for the MSC blue label which means the tuna has been certified from a sustainable fishery

Tuna steak recipes

Tuna with marinated tomato and olive salad

Tomatoes and Kalamata olives add real color and flavor to this vibrant Mediterranean-style tuna salad.

Tuna confit

Check out this easy yet impressive tuna confit recipe. Confiting the tuna gives it a lovely melting texture – you can serve the fish warm with green beans and a drizzle of balsamic, or cold as the basis of a superior salad niçoise.

Moroccan tuna kebabs with herb and lemon grains

Midweek menu falling flat? Lift your appetite with these Moroccan-spiced tuna kebabs ready in 15 minutes, served with nourishing grains and punchy harissa yogurt.

Tuna steak with bean salad and preserved lemon dressing

Fancy a healthy tuna recipe? This dish is under 400 calories per serving and only takes 20 minutes to make. After preparing the salad, put the tuna steaks in a pan, and cook for 30 seconds on each side – quick to cook, healthy to eat.

Seared tuna with ponzu dressing and coriander rice noodles

This seared tuna steak recipe is low calorie, low fat, and can be on your table in just 20 minutes. There are only three stages to making this dish: prepare the ponzu, boil the noodles then cook the tuna steaks. Assort the ingredients on a plate however you like, and there you have it – your healthy weekday meal, perfect after a long day at work.

Chargrilled tuna with harissa and potato stew

All the vegetables needed to make this tuna steak recipe are inexpensive and easy to get hold of, so you can enjoy a flavorsome meal at an affordable price. Boil the potatoes in one pan, whilst stewing the harissa and vegetables for 10 minutes in another. Cook the tuna steaks whilst preparing the vegetables, and place the steaks on top of the stew when plating up the meal. This midweek dish can be on your table in under thirty minutes and is an enjoyable meal in hot or cold weather.

Tuna steaks with chermoula

Impress your dinner guests in only thirty minutes with this tuna steak recipe. Marinate the tuna steaks in Moroccan chermoula for fifteen minutes before leaving the tuna steaks to BBQ. The perfect meal for a family gathering or BBQ with friends.

 

 

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