Simple Cooking Tips for Fresh Tuna

Canned tuna is a staple in many American’s diets because it is easy to prepare and has a nice meaty texture. This mild tasting fish is even better fresh. Once you learn how to prepare tuna steaks, you’ll wonder why you settled for tuna salad and tuna casserole.

Tuna steaks are a healthful alternative to beef steaks. They have a similar texture but are low in fat and rich in heart healthy Omega-3 fatty acids. Like beef steaks, you can enjoy tuna steak any way that you like: grilled, fried, broiled or sautéed.

How to Buy Fresh Tuna

There are three varieties of tuna: yellowfin, bluefin or albacore. When you buy fresh yellowfin or bluefin tuna from a seafood counter or fish market, it should have a firm texture and rich, red color. When you buy albacore tuna, it should also have a firm texture but a pale color. All three varieties have similar taste profiles and textures.

It is best to get steaks that are at least 1 1/2inches thick, if you plan on grilling or broiling your tuna steaks, so that they won’t dry out easily. You can also buy a large tuna roast, like a pork or beef roast, if you prefer to cut it up yourself.

How to Grill or Broil Tuna

Tuna steaks are perfect for grilling or broiling. All you have to do is follow these 5 simple steps.

1. Pat down the steaks with a paper towel to remove any water.
2. Brush the steaks with olive oil and seasoning or marinade them for 1 hour. (Tuna steaks pair well with Asian sauces such as sesame, teriyaki and soy).
3. If grilling, coat the racks with oil and pre-heat them to avoid sticking. If you are using charcoal, wait until it is red. If broiling, preheat the broiler.
4. Place the steaks on the grill or in the over.
5. Cook on each side for 2 to 4 minutes, until the outside is a nice grayish tan or brown and the meat is flaky.

How to Pan-Fry Tuna

Pan-frying tuna is as simple as grilling.

1. Prepare the tuna by following the first two steps for grilling and broiling tuna.
2. Warm a skillet on medium-high to high heat.
3. Add oil to the pan, once it is hot, and place the tuna steaks in the pan.
4. Sear each side of the steak for 2 to 4 minutes.

How to Bake Tuna

Baking tuna takes the longest amount of time but requires less attention.

1. Preheat the oven to between 350 and 450 Fahrenheit degrees (depending on the size and thickness of the steaks).
2. Prepare the tuna by following the first two steps for grilling and broiling tuna.
3. Wrap the tuna steaks in alumina foil.
4. Bake for 15 to 25 minutes in the oven or until nicely browned or grayish and flaky.

Now that you know how to prepare fresh tuna, you can enjoy this family favorite in new ways. Stop by City Fish’s seafood counter to pick up fresh tuna steaks for dinner tonight!