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How to Cook the Perfect Tuna

 

The Team

by The Team

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How to Cook the Perfect Tuna: Tips & Recipes

Tuna is a versatile and delicious seafood option that can be prepared in various ways, from a beautifully seared tuna steak to a fresh and vibrant poke bowl. Whether you love a crispy crust with a rare centre or a flavourful marinated dish, this guide will help you cook tuna to perfection.

How to Cook the Perfect Tuna Steak

A well-seared tuna steak is a true delight, offering a contrast of textures between the crust and the tender, almost sashimi-like centre. Here’s how to do it right:

Ingredients:

  • 2 tuna steaks (about 2.5cm thick)
  • 2 tbsp olive oil
  • 1 tbsp soy sauce
  • 1 tsp sesame oil
  • 1 tsp freshly ground black pepper
  • 1 tsp sesame seeds (optional)
  • Sea salt, to taste

Instructions:

  1. Marinate: Lightly coat the tuna steaks with olive oil, soy sauce, sesame oil, and black pepper. Let them sit for 10-15 minutes.
  2. Heat the Pan: Use a heavy-based pan or cast-iron skillet over high heat. Add a little oil to prevent sticking.
  3. Sear the Tuna: Cook for about 1-1.5 minutes per side for rare (or 2-3 minutes per side for medium). The outside should be golden brown while the inside remains pink.
  4. Rest & Serve: Let the tuna rest for a couple of minutes before slicing. Sprinkle with sesame seeds and serve with a fresh salad or soy-ginger dipping sauce.

Hawaiian-Style Tuna Poke Bowl

Poke bowls are a refreshing way to enjoy tuna, packed with flavour and customisable ingredients.

Ingredients:

  • 250g sushi-grade tuna, diced
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tsp honey or brown sugar
  • 1 tsp rice vinegar
  • ½ tsp chilli flakes or sriracha (optional)
  • 1 spring onion, sliced
  • 1 tsp sesame seeds
  • 1 avocado, diced
  • 1 cup cooked sushi rice or mixed greens
  • ½ cup cucumber, sliced
  • Edamame, radish, or mango (optional toppings)

Instructions:

  1. Prepare the Tuna: In a bowl, mix the tuna with soy sauce, sesame oil, honey, rice vinegar, and chilli flakes. Let it marinate for 15 minutes.
  2. Assemble the Bowl: Arrange cooked sushi rice or greens in a bowl. Top with marinated tuna, avocado, cucumber, and other toppings of choice.
  3. Garnish & Serve: Sprinkle sesame seeds and spring onions over the top. Enjoy fresh!

Quick Tuna Tartare

If you love raw tuna, try this easy tartare recipe:

Ingredients:

  • 200g sushi-grade tuna, finely diced
  • 1 tbsp soy sauce
  • 1 tsp sesame oil
  • 1 tsp Dijon mustard
  • ½ tsp lemon zest
  • 1 tbsp finely chopped shallots
  • ½ tsp capers, chopped
  • Microgreens for garnish

Instructions:

  1. Combine all ingredients in a mixing bowl and stir gently.
  2. Let the mixture rest for 10 minutes to allow the flavours to meld.
  3. Serve on crostini or with thinly sliced cucumber.

Final Tips for Cooking Tuna

 

  • Don’t overcook! Tuna is best enjoyed rare or medium-rare to retain its tenderness and natural flavours.
  • Use high heat for searing to achieve a nice crust while keeping the inside tender.
  • Pair with complementary flavors like citrus, soy sauce, wasabi, or avocado for the best experience.

Whether you prefer a seared tuna steak, a vibrant poke bowl, or a fresh tartare, these recipes will help you make the most of this incredible seafood. Enjoy cooking your perfect tuna dish!

Why Choose Manettas Seafood?

  • Premium Quality – We source only the freshest, highest-quality seafood, ensuring every cut meets the highest standards of taste and texture.
  • Convenient  – With an easy online ordering process, you can have restaurant-quality seafood delivered straight to your door, hassle-free.
  • Deliciously Versatile – From grilling and searing to sashimi and poke bowls, our seafood is perfect for any dish and cooking style.
  • Sydney Delivery – We offer reliable and fast delivery across Sydney, so you can enjoy the freshest seafood without leaving your home.

Order the freshest seafood in Sydney Today!

No matter which cooking method you choose, Manettas provides the premium quality seafood in the comfort of your home. Try them today and elevate your dinner!

 

👉 Order now at Manetta’s Seafoods and enjoy the freshest Premium Quality Seafood in Sydney.

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