Yellowfin tuna, also known as yellowfin tuna or monk tuna, is an excellent source of protein and is low in fat. Plus, it's absolutely delicious and simple to make. Yellowfin tuna is often grilled or pan-seared for maximum flavor, but it can also be baked in the oven to achieve a different texture. If, on the other hand, you have purchased a fresh tuna steak of the highest quality, you can decide to serve it directly raw.
Ingrediants
- Tuna steaks
- Seed or vegetable oil
- Seasonings or marinade
Steps
Method 1 of 3: Seared Tuna
Step 1. Choose a fresh or frozen tuna steak
Yellowfin tuna is sold in the form of large steaks or fillets, which can be cooked much like a beef steak. Choose a deep red tuna that has firm flesh. Avoid those slices that have rainbow reflections and appear dry. Discard slices that are pale or mottled in color.
- Purchase a 1-ounce slice for each serving you need.
- If you've opted for frozen tuna, thaw it completely in the refrigerator before cooking.
- Fresh tuna can be found from late spring to early autumn. If you have chosen to use fresh tuna, it is advisable to make sure it is the right season. Frozen tuna is always available all year round.
- Yellowfin tuna from the United States or Canada is the best choice, because it has a very low level of mercury and is not threatened by intensive fishing. Bluefin tuna is best avoided because it is contaminated with a high level of mercury and is subjected to intensive fishing around the world.
Step 2. Make a spice mix
Before being quickly seared in a pan, tuna is often seasoned with spices capable of enhancing the meaty flavor of this fish. You can choose to cook your tuna as it is, or use a spice blend of your choice, which contains garlic, pepper and dried herbs, for example. Try to make your own spice blend by combining the following ingredients in a bowl (make sure you have enough seasoning for all of the tuna):
- 1/2 teaspoon of salt
- 1/4 teaspoon of black pepper
- 1/4 teaspoon of red pepper
- 1/4 teaspoon of garlic powder
- 1/4 teaspoon of dry basil
- 1/4 teaspoon of dried oregano
Step 3. Heat the pan or grill
Tuna steaks or fillets are easy to sear in a pan or on the grill. The key is to use very intense heat to thoroughly heat the chosen cooking tool before adding the tuna. This way you will be sure that the tuna cooks evenly and remains crunchy on the surface.
- If you're using the kitchen stove, thoroughly heat a cast iron skillet or other type of high-bottomed skillet using medium-high heat. Add a tablespoon of vegetable oil (high quality sunflower or peanut) and heat it until it almost reaches the smoke point.
- If you're using a barbecue, light the wood or charcoal at least half an hour ahead of your tuna cooktops. This way the grill will be able to heat up completely before cooking.
Step 4. Coat the tuna with the spice mix
Each tuna steak or fillet will require approximately 1-2 tablespoons of seasoning. Massage the tuna carefully on all sides, so that it is evenly seasoned. At the end, before cooking, let the tuna rest until it reaches room temperature.
Step 5. Sear the tuna on both sides
The tuna steaks are normally used rare, to preserve their consistency, since full cooking tends to make them dry and stringy.
- For perfect external caramelization and rare cooking, cook the tuna on one side without moving it for about two minutes. Flip the steak over to the other side and let it cook for another two minutes, then remove it from the heat.
- While cooking, check the tuna to avoid overcooking it. You should be able to see the heat entering the tuna from the bottom up. If two minutes per side seems too long, flip the tuna steaks first.
- If, on the other hand, you prefer the tuna to be well cooked, let it cook longer.
Method 2 of 3: Baked Tuna
Step 1. Preheat the oven to a temperature of 200 ° C
Step 2. Grease a baking sheet
Choose a glass or ceramic one that is slightly larger than the size of the tuna steaks or fillets. To grease the bottom and edges, use extra virgin olive oil, so that the tuna does not stick.
Step 3. Season the tuna
Massage each tuna steak with a teaspoon of melted butter or extra virgin olive oil, then season it with salt, pepper and any dried aromatic herbs of your choice. Tuna must be the main and undisputed ingredient of your dish, so don't overdo it with the seasoning.
- Fresh lemon juice is an excellent complement to the flavor of tuna, capable of giving it an extra touch of taste.
- You can season the tuna with classic ingredients, such as soy sauce, wasabi or slices of ginger.
Step 4. Bake the tuna
Place the pan in the preheated oven and cook until the meat is no longer pink and flakes easily with a fork. Cooking should take about 10-12 minutes. The precise cooking time will depend on the thickness of the slices. After 10 minutes, check the slices to find out if they need more time.
- Try cooking shorter than longer, as overcooked tuna tends to become dry and excessively intensify its fishy flavor.
- If you want to sear the top side of the tuna, turn on the grill and grill it for the last two to three minutes of cooking.
Method 3 of 3: Prepare a Tuna Tartare
Step 1. Choose a piece of fresh, high quality tuna that is suitable for sushi
Tuna tartare is a dish prepared with raw yellow fin tuna. It is a light and refreshing dish that does not require cooking, but it is one of the main methods of preparing fish. In this preparation it is important to use a top quality and perfectly fresh tuna, since it will not be possible to kill parasites and bacteria with cooking.
- To make four servings of tuna tartar, use 450g of fish. Slices and fillets are both ideal.
- This dish performs better when prepared with fresh tuna than previously frozen tuna.
Step 2. Make the sauce
The tuna tartare is prepared with a sauce made with fresh flavors, such as that of citrus fruits accompanied by the strength of wasabi. To make a delicious tartare, combine the following ingredients in a bowl:
- 60 ml of extra virgin olive oil
- 5 g of chopped cilantro
- 1 teaspoon finely chopped jalapeno
- 2 teaspoons of finely chopped ginger
- 1 and a half teaspoons of wasabi powder
- 2 tablespoons of lemon juice
- Salt and pepper to taste
Step 3. Cut the tuna into cubes
Use a sharp knife to cut the tuna into small cubes (0.3 - 0.6 cm). It's easier to get a proper cut with a knife, but you can also choose to use a food processor to save time.
Step 4. Drizzle the diced tuna with the sauce
Mix the two ingredients carefully to season the tuna evenly. Serve the tartare immediately, accompanying it with crackers, potatoes, or toast.
- If you don't serve it immediately, the lemon juice in the sauce will partially cook the tuna and change its texture.
- If you want to prepare the tuna tartar in advance, keep the sauce and fish separate until serving time.
