Tuna Steak Recipe

Tuna Steak - Protien - Fitness Fan

In terms of cooking and eating, tuna is a wonderfully versatile fish filled with goodness and nutrients!

Unfortunately, many people have developed a sad misconception of tuna – usually stemming from childhood school lunches – as a slimy, smelly fish whose only purpose is to be mashed up with mayonnaise and made into a questionable sandwich. Coupled with the fact that it’s often served with sweetcorn, also a children’s favourite, many people don’t try tuna again before they’re well into their late twenties/early thirties/have children of their own to feed.

Tuna doesn’t need to be unpleasant. And in fact, it’s one of the healthiest fish out there. As with any oily fish, there are major health benefits associated with eating tuna in moderation. The high levels of omega-3 fatty acids in tuna are strongly linked with greatly decreased blood cholesterol levels which in turn can dramatically decrease the odds of developing depression or heart disease. And although relatively unproven, eating tuna is meant to make you smarter too!

Due to it’s very oily nature, tuna steaks can dry out very rapidly during cooking. To avoid this, the general advice is to cook hot and fast – that means pan-fry, barbecue or grill an a high heat for barely two minutes per side. Alternatively, tuna steaks can be cooked more slowly if wrapped in foil to prevent moisture loss. If done correctly this can have beautiful tender results. This tuna steak recipe involves pan-frying.

To make the accompaniment for this tuna steak recipe: crush a couple of cloves of garlic, remove the stones from a handful of black olives and roughly slice some tomatoes. This is all mixed into a bowl and temporarily put to one side.

To cook:

  • Place the tuna steaks (one per person) in a hot pan with a splash of olive oil.
  • The tuna steaks should be cooked like this for two minutes per side.
  • At the same time as cooking, various seasonings can be added as desired. (A small mix of oregano, crushed sea salt and black pepper is a safe bet).
  • The tuna should now look done, and can be taken out of the pan and kept hot under foil on a warm plate.

To heat the accompaniment: put the contents of the bowl from earlier into the same pan, add a squeeze of lemon juice and heat gently for two minutes. Towards the end a few basil leaves should be added for extra flavour. At this point, the mixture can be tasted and further salt or pepper added to taste.

Vegetable MealsTo serve the meal:

  • Artfully arrange the hot tuna steak with the medley of Mediterranean ingredients or vegetables on top and around the edge of the plate.

Optional extra:

  • Add a few anchovies to the accompaniment before cooking for an even more authentic taste of the sea.

And that’s it. A simple twenty minute recipe which is also packed with protein and reaping in the health benefits.

Remember though – any food, healthy or otherwise, is best enjoyed in moderation as part of a balanced diet.

In terms of cooking and eating, tuna is a wonderfully versatile fish.