How to Cook Tuna Steak

Looking to elevate your culinary skills and delight your taste buds with a mouthwatering seafood experience? Cooking tuna steak is a fantastic choice, and we’re here to guide you through the process step by step. 

At Manettas Seafood Market, we’re passionate about bringing the freshest seafood to your kitchen, and tuna steaks are no exception. In this blog, we’ll share a delectable tuna steak recipe that will leave you craving more.

What Makes Tuna Steak So Special

Tuna steak is indeed a seafood treasure, adored by culinary enthusiasts worldwide. Its distinctive attributes, including a robust meaty texture, tantalising flavours, and remarkable adaptability in various cooking techniques, establish it as a favoured selection among seafood connoisseurs. 

Why Choose Tuna Steak

Tuna steak isn’t just about taste and texture. It also offers a range of health benefits that make it an excellent choice for a well-rounded diet. Here are just a few of the reasons why tuna is such a great meal choice:

• High in Protein: For fitness enthusiasts and anyone looking to boost their protein intake, tuna steak is a top pick. It’s an excellent source of high-quality protein, aiding muscle development and overall vitality.
• Rich in Omega-3 Fatty Acids: Tuna, like other fatty fish, is full of heart-healthy omega-3 fatty acids. These essential nutrients promote cardiovascular health, reduce inflammation, and support brain function, making tuna steak a delectable way to nourish your body.
• Low in Saturated Fat: Health-conscious individuals will appreciate that tuna steak is relatively low in saturated fat, a significant advantage for those looking to maintain a balanced diet without sacrificing flavour.
• Vitamin C Boost: Tuna is a reliable source of vitamin C, essential for a strong immune system. 
• Versatility: Tuna steak pairs well with various flavours and cooking methods, allowing you to tailor your meal to your preferences. Whether you enjoy it with zesty marinades or fresh herbs, tuna steak offers a versatile addition to your cooking repertoire.

Exploring Tuna Varieties

There are many types of tuna steak, each offering a unique taste. Here are some of the most popular varieties:

1.  Bigeye Tuna

Bigeye tuna is known for its deep, rich flavour and high-fat content. Its meat is tender and succulent, making it a fantastic choice for those who appreciate a more indulgent taste experience. When cooking bigeye tuna, medium-rare allows its flavours to shine.

2.  Yellowfin Tuna

Yellowfin tuna is another crowd-pleaser, celebrated for its mild, slightly sweet taste. The colour of its flesh ranges from pink to dark red, varying with each part of the fish. Yellowfin tuna is versatile in the kitchen, suitable for grilling, searing, and more, letting you discover its distinctive taste in different dishes.

3.  Bluefin Tuna

Bluefin tuna is often considered the king of tunas due to its rich, buttery texture and intense flavour. The marbling in its meat brings exceptional indulgence to any dish. Given its luxurious quality, it’s commonly featured in high-end sushi and sashimi

restaurants. When cooking bluefin tuna, a light sear is usually sufficient to retain its exquisite characteristics.

4.  Skipjack Tuna

Skipjack tuna is a leaner option with a milder flavour than other tuna varieties. It’s a great choice if you’re looking for a healthy, protein-rich meal. While it may not be as fatty as some counterparts, skipjack tuna is still packed with essential nutrients. Its meat is perfect for grilling or searing, allowing you to add your preferred flavours and seasonings.

Let’s Get Cooking

Now that we’ve had a look at the different varieties of tuna and why this wonder fish is so good for your health, let’s get stuck into the process of cooking it. 

Grilled Tuna Steaks with Zesty Marinade

Ingredients You’ll Need:

• 4 tuna steaks
• 2 tablespoons of olive oil
• 2 tablespoons of soy sauce (opt for low-sodium soy sauce for a healthier option)
• 2 tablespoons of lemon juice
• 2 cloves of garlic, minced
• Fresh herbs (such as parsley or coriander) for garnish
• Ground black pepper, to taste
• Salt, to taste

Step-by-Step Instructions:

• Marinate the Tuna

In a bowl, combine the olive oil, soy sauce, lemon juice, minced garlic, and a pinch of salt. This marinade will infuse your tuna with incredible flavours. Place the tuna steaks in a shallow dish and pour the marinade over them. Make sure the steaks are well-coated. Let them marinate for about 30 minutes at room temperature for optimum flavour absorption.

• Preheat the BBQ

While the tuna is marinating, preheat your BBQ to medium-high heat. If you don’t have a BBQ, a grill pan will also work wonders.

• Grill the Tuna

When the BBQ or grill pan is hot, lightly brush the grates with oil to prevent sticking. Remove the tuna steaks from the marinade and place them on the BBQ or grill plate. Cook for 2-3 minutes on each side for a perfect medium-rare tuna. Adjust the time according to your preference, keeping in mind that tuna is at its best when it’s not overcooked.

• Serve with Style

Once your tuna steaks are done, transfer them to a serving plate, garnish with fresh herbs, and season with ground black pepper. The citrusy, garlicky marinade will complement the tuna’s natural flavours beautifully.

Cooking Tips and Variations

Cooking Tuna to Perfection:

Tuna is at its prime when served medium-rare, with a light pink centre. It’s crucial not to overcook it, as it can become dry and lose its delicate flavour.

Exploring Tuna Varieties:

As we’ve already mentioned, there are several types of tuna steaks. Each different variety offers a unique flavour profile, so feel free to experiment with different types to find your favourite.

Get Creative with Sides

A tuna steak’s versatility extends beyond its preparation. It also allows you to pair it with a wide range of tasty side dishes. Here are some suggestions to enhance your meal:

• • Fresh Garden Salad: Create a refreshing garden salad with crisp greens, cherry tomatoes, cucumbers, and a zesty vinaigrette. This bright and vibrant side complements the richness of the tuna steak beautifully.
  • Sautéed Vegetables: Lightly sauté your favourite vegetables, such as asparagus, broccoli, or bell peppers—season with a touch of salt and pepper for a simple yet flavourful accompaniment to your tuna steak.

• Mashed Potatoes or Creamy Risotto: For a heartier option, consider serving your tuna steak alongside creamy mashed potatoes or a velvety risotto. These comforting sides provide a delightful contrast to the bold flavours of the tuna.

• Steamed Asparagus: Steamed asparagus, drizzled with olive oil and a sprinkle of salt, offers a crisp and vibrant side that pairs exceptionally well with tuna steak. The earthy notes of asparagus balance the dish beautifully.

With these side dish ideas, you can create a well-rounded meal that complements the rich and flavourful nature of your tuna steak, turning every bite into a culinary delight.

Cooking Tuna Steaks at Home

Cooking tuna steak is a rewarding culinary journey that can bring various flavours to your plate. Follow these simple steps, and you’ll savour a mouthwatering tuna steak in no time. 

If you’re excited to cook tuna steak, then make sure you only source the freshest ingredients. At Manettas Seafood Market, we connect at-home consumers, chefs, and seafood wholesalers to fishmongers, ensuring you get the best quality seafood at your doorstep. Our selection of fresh tuna steaks is the ideal choice for your culinary adventure. For more recipes and cooking advice, visit our blog and continue your exploration of seafood.