Tuna is a prominent fish that is perhaps best known in its canned form. It is an oily fish containing high levels of Vitamin D and omega-3 fatty acids. It is also high in protein making it an ideal constituent in a balanced diet. The preparation methods for tuna will be dependent on the type of tuna being cooked. Tuna is distributed and sold more often than not in the can, however it is also sold fresh or frozen. The type of tuna bought will determine which recipe best suits you. This article will focus on cooking fresh or frozen tuna steak which is fairly easy to cook and likely tastier.
Required Ingredients
- A frozen or fresh serving of tuna
- Garlic
- Teriyaki Sauce
- Sesame Oil
- Soya Sauce
- Ginger
- Salt
Required Utensils:
- A gas grill
- A charcoal grill
- A frying pan
- A spatula/fork to turn the fish
- A bowl
- A dish to serve the tuna
Instructions
- If the tuna is fresh then properly wash and clean it and remove unwanted portions from it. If it is frozen allow it to thaw at room temperature and proceed with the first step when it is completely thawed.
- Slice the tuna into the desired number of pieces, ensuring they are not too small for grilling.
- Place the sliced tuna into a large enough bowl.
- Cut up the ginger and garlic and add it to the bowl of tuna along with the salt, teriyaki sauce and or soya sauce this will now be used as a marinade for the tuna steaks.
- Rub the seasonings in, completely bathing the tuna in the marinade. Discretion must be taken when adding the seasonings to guarantee that it is not under or over seasoned. Use the tip of the fingers to taste the marinade on the fish. Wash off the excess or add more seasoning as is necessary.
- Allow this to marinate overnight in the refrigerator or at room temperature for a few hours. The longer the ingredients are marinated, the more delectable the tuna steak.
- After the tuna has marinated for a while, ready the grill for grilling.
- Ensure the grill is on a high flame so that the the grate gets very hot.
- Place some safflower oil on the grill. This will prevent the tuna from sticking to the grill.
- Spread the pieces of tuna over the grill giving each piece sufficient space to cook.
- Each tuna steak should be seared on both sides for no longer than 4-5 minutes per side.
- Once this is done, place the steak in a dish and serve with your prefered garnish and side dish.
- Additionally the tuna steak can be prepared on a frying pan. Simply preheat the pan, add the oil and place the tuna pieces in the oil, searing each side for a short time. Tuna cooks quickly and does not require prolonged cooking.
- Serve once completed with choice side dishes and garnishes.
Tips and Warnings
- Do not overcook the tuna, this will remove some of its nutrient content.
- Do not undercook the tuna. If the tuna is Sushi grade then this will not be a problem.
- Chose the freshest tuna available, check that the flesh is firm and that it does not have a foul odour.
For more information on How to Cook Tuna read:
How to Cook Tuna
How to Cook Tuna
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