The nutritional value of tuna has been known for a very long time. This fish from the mackerel family contains a complete set of vitamins, minerals and fatty acids necessary for the proper functioning of the brain and the prevention of tumors. The protein content in tuna is higher than in other fish.
In appearance and taste, the fish resembles meat, and thanks to a large amount of muscle tissue, a very tasty tuna steak is obtained . Recipes with photos and step-by-step cooking are offered in our article. Here we will present original versions from Jamie Oliver and Julia Vysotskaya.
The secrets of cooking tuna steaks
The following secrets will help you prepare a delicious tuna steak:
- The quality of the prepared dish largely depends on the freshness of the fish. The steak should have a bright pink uniform color. Brown spots on the fish may indicate that it is not fresh enough.
- To make tuna juicier, it is recommended to marinate the steak before cooking. For marinade, you can use soy sauce, olive or sesame oil, orange juice, honey, ginger, lemon juice and any spices.
- It takes 30 minutes to 2 hours to marinate tuna. The longer the fish pickles, the juicier it gets.
- The optimal thickness of the steak is 2.5-3 cm. So the fish will retain its juiciness and will not turn out dry. A light pink color inside the steak and light brown at the edges - this is what a perfectly cooked tuna steak should look like. Recipes for cooking fish are aimed at preserving its juiciness and emphasizing taste. Their best options are presented below.
Baked tuna (steaks): recipes with photos
In the fish baked in the oven, the maximum amount of vitamins and minerals is preserved. That is why it is recommended in this way to cook tuna. Recipes in the oven (thanks to them, any novice housewife can make a family happy with steaks) describe in detail the whole process from the moment of pickling to direct cooking. Below are three such recipes.
- To prepare the next dish, you need 4 fresh steaks of optimal thickness. For starters, in a deep plate, a marinade is prepared from honey and lemon juice, soy sauce (3 tbsp. Each) and pepper. Thanks to soy sauce, salt is not added to the marinade. Steaks are laid out in a single layer, poured with marinade and covered with a lid for 20 minutes. Then the fish is laid out on the foil, poured with marinade and sealed. Cooking time in an oven heated to 180 degrees is 15 minutes in a closed foil and another 10 minutes after printing a sheet.
- Tuna cooked in the oven in foil is always juicy and tender. According to the recipe, the steaks are dried with a paper towel, rubbed with a mixture of salt and pepper and spread on a sheet of foil greased with vegetable oil. Before baking, steaks are sprinkled with lemon juice. After that, each sheet of foil should be tightly sealed and lay the blanks on a baking sheet, after pouring a little water on it. The tuna in foil will be cooked in the oven for approximately 30 minutes at 180 degrees.
- Steaks of tuna (800 g) are rubbed with a mixture of salt, pepper and spices for fish (1/2 teaspoon each) and laid out in a baking dish. Steaks are sprinkled with chopped garlic (3 cloves) and poured with vegetable oil (120 ml). Further, the form is covered with a lid (or foil) and sent to the oven preheated to 180 degrees for 10 minutes. Then the steaks turn over to the other side and continue to bake for another 10 minutes.
Grilled steak
For grilling, 4 dried steaks weighing 180 g each and 2 cm thick are rubbed with a clove of crushed garlic and salt. In a separate bowl, mix fresh basil, leek (1/4 cup each), black and hot pepper. Then the grill is greased with vegetable oil and each tuna steak is laid out on it in turn. Recipes on the grill require quick cooking of the fish, as in a pan, no more than 2.5 minutes on one and the other side. Otherwise, if the tuna is kept on fire, the steak may become too dry.
Ready fish should be transferred to a plate. Whip fat cream (1/4 cup), combine with mayonnaise and herbs with pepper. Pour steaks with sauce and serve.
Tuna steak in a pan: recipe with sesame seeds
Tuna in a pan can turn out to be no less juicy if you cook it in a tight breading of sesame seeds. Tuna steak, the recipes of which include frying fish in a pan, must be marinated before cooking for at least 30 minutes.
For marinating, dried steaks (500 g) are poured with a mixture of rice vinegar, soy sauce (3 tablespoons each) and sesame oil (1 tablespoon). After half an hour, they must be removed from the marinade, dried, breaded with sesame seeds on both sides and fried in a mixture of olive and sesame oils (2 tbsp each) for a couple of minutes on one and the other side. Ready tuna should retain a bright pink color inside and become light outside.
Jamie Oliver Tuna Steak
Famous English chef Jamie Oliver offers to cook tuna steak in a pan (regular or grill). Before frying, the author of the recipe rubs a fish 2 cm thick with a spicy mixture consisting of a pinch of salt and pepper, coriander (1 teaspoon), fennel (1/2 teaspoon). All spices are carefully ground in a mortar and rubbed into a tuna steak.
Recipes for cooking fish in a grill pan do not involve frying the steak in oil. Tuna is simply sprayed with olive oil on both sides, and the surface of the pan should be well heated and dry. The steak is fried in a pan for 1.5 minutes on both sides, transferred to a plate, once again sprinkled with oil and lemon juice. After that, tuna can be served on the table.
Steak from Julia Vysotskaya
Julia Vysotskaya is preparing a tuna steak on a pillow of beans and pesto sauce. In the process of cooking, she first boils beans (200 g), adding tomato, onion and a celery stalk to the water. Then the water is drained, and the vegetables are thrown away. Next, prepare the pesto sauce from roasted pine nuts (a handful), lemon juice (1/2 pcs.), Finely grated parmesan (50 g), chopped garlic clove, a bunch of parsley and basil. All ingredients are crushed with olive oil (2 tbsp. Tablespoons) to a homogeneous consistency.
Also for the dish you need to grill strips of bacon (100 g) on a grill, then grind them and mix with beans and pesto sauce. Last of all, tuna is fried on a grill and laid out on top of a bean pillow with sauce.