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 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.
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.