You don’t need to be a Catholic or fast to often give up meat. Instead, you can learn how to cook fish deliciously and enjoy the whole range of health benefits it provides. Thanks to heart-healthy nutrients such as omega-3s, EPA and DHA, scientists say eating three servings of seafood a week can help prevent heart disease and reduce the risk of heart death.
Yet very few people, about 11 percent, cook fish at home more than once a week. The fears that most people have about home cooking are completely unfounded. You don’t have to be a chef or have a lot of expensive utensils or appliances in the kitchen to cook delicious fish. In fact, fish can be easily cooked in a regular skillet or grill. More often than not, the key to a delicious seafood meal is simple: Buy good quality seafood. In this article, we will describe how to choose a good tuna that will definitely make a juicy steak and how to season and cook the steak itself.
How to choose the right tuna fillet for your steak
Many chefs who are advocates of seafood and sustainability choose to choose albacore tuna. It is usually lighter in color and often cheaper than other varieties, but tastes just as delicious. If you have the opportunity, it is even worth ordering an albacore specially from the local market, as its taste is definitely worth it.
The best way to determine the freshness of tuna is to do a smell test. You are unlikely to be able to smell something while the fish is on the seafood counter. In this case, you can simply ask when and where the fish was caught. You need to choose fish that you caught recently or in the coming days.
If the price for fresh steaks seems very expensive to you, look for frozen tuna steaks. The tuna freezes well and the frozen steaks can actually be of the highest quality in the store. However, if you are buying frozen fish, it is best to check the date of packing and where it was caught. If the fish was transported from far away and the journey took a long time, it is not always possible to guarantee that the temperature conditions during transportation were met, so it is better to choose fish from the points closest to you.
Choose the right seasoning
This condiment mixture the chef likes to call tartar salt. It is great for tuna steak and will help to make the taste more rich and juicy.
You will need:
- 2 tablespoons of kosher salt
- a pinch of ground allspice;
- ½ teaspoon ground coriander;
- ½ teaspoon ground cinnamon;
- zest of ½ orange;
- leaves from 1 sprig of fresh tarragon.
How to prepare:
Combine all the ingredients in a small bowl and stir with your fingers, pressing gently on the tarragon leaves to release the aromatic oils from them. Cover and let stand for at least 20 minutes, then the cooked seasoning should be used within a few hours. Sprinkle the mixture over the tuna steaks to taste.
How to cook tuna steak
These tips will help you prepare the perfect grilled tuna. Like other cuts of meat that have the word “steak” added, this one is best cooked over high heat and direct heat. Grilling is considered the ideal steak, but if it is not available, a frying pan will work as well. Tuna can dry out very quickly and lose the silky texture we admire so much. Therefore, it is best to stop at a medium roast. Ideally, you should have an even streak of hard, burnt white flesh around the edges and a pink or red centre that won’t warm up.
How to cook:
- Melt butter in a skillet and add olive oil to it. Preheat the tuna pan to good heat before placing it in the pan. It is also a good idea to use a grill pan.
- Now quickly fry the steak on both sides. Frying on one side takes 1-2 minutes. You can tell when is best to flip just by trying to slide the steak over the skillet. If the tuna moves easily and doesn’t stick to the wire rack or pan, it’s time to turn it over. Then you need to fry on the other side for another 1-2 minutes.
How to make tuna sauce
We would recommend making a sauce called citrus salsa for tuna. Citrus fruits complement tuna steaks well, and since you already have tarragon, try making an orange and tarragon salsa.
You will need:
- 2 oranges;
- 1/2 red onion or 2 shallots, finely chopped;
- leaves from 6 sprigs of fresh tarragon, chopped;
- 1 tablespoon extra virgin olive oil;
- a pinch of kosher salt.
How to cook:
Peel and cut oranges into wedges. Then cut each wedge into three and combine with the onion, tarragon, and olive oil in a small bowl. Season with salt and stir well.
Your delicious tuna steak is ready. You can serve it along with the sauce and enjoy the delicate texture and pleasant aroma of your dish, which is sure to match the taste of a restaurant one.
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