Always wanted to fry a tuna steak? Then you are right here. We show you how to fry tuna properly and have a super delicious recipe for you.
Tuna always works! Whether braised, roasted, cooked in the oven or sometimes steamed and poached. But how do you actually fry tuna?
Tuna is very tasty and quick to prepare. It also contains a lot of protein and vitamins. This is how you can sear a perfect tuna steak.
If you are a fish fanatic, you might also like these dishes Baked vegetables with salmon and feta , wraps with salmon, tuna and lentils.
What ingredients do I need to sear a tuna steak?
The most important ingredient for our tuna steak is of course the tuna. Otherwise you don’t need much. Lemon juice, olive oil, salt, pepper and possibly some herb butter.
When it comes to steak, less is more. Of course, this does not apply to the quality. Prefer high quality when buying fish. It’s worth spending a little more and getting a quality steak. Incidentally, sushi-grade tuna is of the highest quality.
It’s best to buy a fresh tuna. This makes the tuna steak tasty and really juicy.
Danger! The cold chain must not be interrupted. Fish spoils very quickly.
If you decide to go for frozen fish, you will have to take a little more time with you when frying the tuna . The frozen fish fillet has to be thawed first.
There is a lot of protein in tuna. Even much more than in conventional meat. Tuna is also very lean. The protein from the tuna goes straight into the muscles and is therefore also good for muscle building .
In addition, tuna is rich in omega-3 fatty acids. These fatty acids cannot be produced by the body itself, but are important for the heart and brain.
How cooked does tuna have to be?
The perfect tuna steak stays raw in the middle. You only sear the outside and then you get a really delicious roasted aroma. Crispy on the outside, juicy and raw on the inside – like a classic beef steak.
Cooking professionals recommend a maximum roasting time of 2 minutes – in total. So right, left and on the sides. Prepared in this way, the stack has about 3 millimeters of cooked layer on the outside and remains pink on the inside.
If you’re wondering why the steak stays raw on the inside, keep this in mind: With sushi, tuna is even eaten raw.
Cook the fish
Not everyone likes raw fish. You can therefore gently cook the steak afterwards. This happens in the oven. Heat the oven to 90° top and bottom heat. After the fish is pan fried, place the fish in the oven for 10 minutes. Now it continues to cook slowly and does not become tough.
If you were to pan sear the tuna steak until done, it would be very tough. However, slow cooking in the oven will tenderize it.
How to properly fry tuna
For the roast tuna steak , you must first wash the fish and pat dry. If you use frozen fish, let it thaw first.
Danger! Never salt the fish before frying. The salt draws the moisture out of the tuna and the tuna steak becomes dry.
- Brush the tuna with low-salt herb butter or roll in crushed pepper. I like to put small pieces of garlic on the steak or in the pan.
- Heat the oil in the pan. Rapeseed oil or clarified butter is best for frying. The pan must be really hot.
- Place the tuna fillet in the pan and let it sear briefly on both sides. The fillet should be lightly browned.
- Meanwhile, add some lemon juice. Then sear the edges. To do this, stand the fillet upright in the pan. The tuna should be crispy on the outside and raw on the inside.
- Cooking professionals recommend a maximum roasting time of 2 minutes
- Finally add salt and you’re done!
Since the steak is only seared very briefly and hot, it is ideal for the grill.
Tip: When roasting the tuna steak , you can also use a marinade of your choice and marinate the tuna before roasting. However, it is better to season the tuna as little as possible.
Which dips and creams go well with the tuna steak?
Garlic creams and dips and soy sauce-based sauces are often used to complement the flavor of the fish. Garlic creams and sauces and soy sauce-based variants are among the most popular. Avocado dips also go well with fish.
The Garlic Leek Dip
For a simple garlic dip, mix egg yolks with crushed garlic cloves and a drizzle of olive oil. Then add the olive oil until you have a smooth sauce. Finally, season with lemon juice, cayenne pepper and salt
Avocado Lime Dip
To make the avocado-lime dip, combine 1/2 teaspoon of lime zest, 4 tablespoons of lime juice, and 1 chopped chili in a mixing bowl. Pass the flesh of two avocados through a sieve and mix in. Then stir in 100 milliliters of sour cream and season to taste with salt, pepper or wasabi.
The grill marinade for tuna steak
Tuna steaks can be prepared in minutes on the charcoal or gas grill. Before grilling, rub the steaks with a marinade and let them sit for about 30 minutes.
A marinade can be made from soy sauce, lemon juice, rosemary, and olive oil. Alternatively, you can also use fresh herbs, salt and lemon juice to make a marinade.
Now I present you my favorite recipe. This makes the steak in the pan particularly juicy and delicious.
- 2 tuna steaks
- 2 tbsp. olive oil
- 2 cloves of garlic
- 1-2 sprigs of thyme
- zest of a lemon
Mix up the marinade in a bowl. For this you need olive oil, garlic, salt, pepper, thyme and lemon.
You fill the marinade in a plastic bag or in a flat Tupperware box in which the two steaks can lie next to each other.
Put the tuna steaks in the marinade and then in the fridge for 1-2 hours.
Preheat the pan. When frying the tuna steak, it is important that you work at a high temperature. Only sear the tuna for 1-2 minutes per side.
The tuna steak is done when it’s still slightly raw on the inside. Finally, add salt and pepper to the finished steak.
A lamb’s lettuce with vinegar, oil and garlic marinade goes well with it.
This recipe contains per serving:
- 4.5 grams of carbohydrates
- 53.2 grams of protein
- 42.2 grams of fat
Tuna is not only very healthy, but also tastes really good. We love the tuna steak recipe and frying tuna isn’t even that difficult!