How to Cook Tuna Steaks
There's a time and a place for canned tuna, but discovering how to cook tuna steaks will give you a whole different appreciation of the fish! Depending on the variety, tuna steaks can vary in color from light pink to deep, reddish brown. The filets are almost always skinless, since the skin is very tough and unpleasant to eat. Fresh filets are preferable to frozen, when possible. At the fish counter, check to make sure the tuna is fresh: Ask if you can smell the filet--a mild sea scent is okay, but if it has a strongly fishy, unpleasant odor, it's not worth the risk. Frozen tuna steaks should be thawed in the refrigerator. Compared to other proteins, fish has a relatively short shelf life, so be sure to cook it as soon as you can. (Leftover cooked tuna will keep for a few days in the refrigerator, and is perfect for topping salads.) If not immediately using fresh tuna, it can be tightly wrapped and frozen for a couple months; it will, however, lose some of its delicate texture.
-Hi everyone, I'm Judith. We'll today, I'll be showing you how make a healthy and flavorful fish dish. Because, today, we'll be cooking marinate tuna steaks. So, what you'll need is 4 6-ounce fresh or frozen tuna steak cooked 1 inch thick; we're using fresh tuna steaks today; 1/3 cup of dry white wine; 1 tablespoon of lemon juice; 1 tablespoon of olive oil or cooking oil; 1 clove of garlic, minced; 2 teaspoons of fresh snipped rosemary; 1/2 teaspoon of dried rosemary, crushed, today we'll be using dried rosemary; 1 teaspoon of fresh snipped oregano or 1/4 teaspoon of dried oregano, crushed, we're using dried oregano today; 1/4 teaspoon of salt; and lemon slices are optional as well as some fresh rosemary and oregano on the side too. So, we wanna get our tuna steaks nice and flavorful0. So, the key to this is using a marinade. So, we're gonna whip one up with some very simple ingredients. So, into a bowl, we're gonna put in our white wine, our lemon juice; olive oil; all these lovely flavored ingredients; simple and very easy that you'll have around your house. Your minced garlic goes in there too and your herbs, of course, your rosemary and oregano and that's just gonna give wonderful flavor to your tuna steaks. So, just give a whisk around in the bowl, good. Set that aside for the moment. In some plastic bags, sandwich bag. We're gonna add in our tuna steaks. So, some lovely fresh tuna steaks we have here and all we'll do is pop them in the bag. I'm gonna put 2 in each bag so not to overcrowd it. Perfect, now, once they are in there, we're just gonna add the marinade into the bag. So, put half of the marinade on this one and half on the other one, and make sure like it's all the herbs, garlic, and all those lovely flavors inside. Fantastic, alright, so we'll chill this least 1 to 2 hours before put them on the grill. We'll our tuna was marinating for 2 hours. We took the tuna steaks out our Ziploc bag and discarded that remaining marinade, and so they should be nice and flavorful now. So, to the side of me, I have a grill pan. Obviously, if you have a grill with coals barbecue, all of that, do your steaks on that, but if not, a grill pan works just as well. So, we've got it to a medium high heat. They are nice and now and all we're gonna do is add our tuna steaks to the grill pan, and we wanna flip them over once. So, this should cook in about 8 minutes. So flip them over halfway in 4 minutes. So, our tuna steaks are now done. They've got those lovely marks on, which look beautiful and they should flake easily with the fork, fantastic. And that's how you make marinated tuna steaks.
What You'll Need
- 4 6 ounces fresh or frozen tuna steaks, cut 1 inch thick
- 1/3 cup dry white wine
- 1 tablespoon lemon juice
- 1 tablespoon olive oil or cooking oil
- 1 clove garlic, minced
- 2 teaspoons snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
- 1 teaspoon snipped fresh oregano or 1/4 teaspoon dried oregano, crushed
- 1/4 teaspoon salt
- Lemon slices (optional)
- Fresh rosemary and/or oregano (optional)
Step By Step
Thaw fish, if frozen.
For marinade, combine wine, lemon juice, oil, garlic, rosemary, oregano, and salt. Place fish in plastic bag set into a shallow dish. Add marinade; seal bag. Turn fish to coat well. Chill for at least 1 hour or up to 2 hours, turning fish once.
Remove fish from bag. Discard marinade. Grill fish steaks on the greased rack of an uncovered grill directly over medium coals for 8 to 12 minutes or just until fish begins to flake easily when tested with a fork, turning once. Garnish with lemon slices and rosemary and/or oregano, if desired. Makes 4 servings.
To grill by indirect heat:
Arrange preheated coals around a drip pan in a covered grill. Test for medium heat above pan. Place fish on the greased grill rack over drip pan. Cover and grill for 8 to 12 minutes or just until fish begins to flake easily when tested with a fork, turning once.
Per Serving: cal. (kcal) 277, Fat, total (g) 10, chol. (mg) 71, sat. fat (g) 2, pro. (g) 43, vit. A (RE) 1123, sodium (mg) 106, calcium (mg) 10, iron (mg) 2, Percent Daily Values are based on a 2,000 calorie diet