The nutritional value of tuna has been known for a very long time.This fish from the mackerel family contains a full set of vitamins, minerals and fatty acids, which are necessary for the proper functioning of the brain and the prevention of tumors. The protein content of tuna is higher than in other fish.
In appearance and taste, the fish resembles meat, andDue to the large amount of muscle tissue, a delicious tuna steak is obtained. Recipes with photos and step-by-step preparation are offered in our article. Here we will present the original variants from Jamie Oliver and Julia Vysotskaya.
Secrets of cooking tuna steaks
Prepare a delicious tuna steak will help the following secrets:
- The quality of the prepared dish depends largely on the freshness of the fish. The steak should have a bright pink uniform color. Brown spots on the fish may indicate that it is not fresh enough.
- To make tuna sauce, steak beforecooking is recommended to marinate. For marinade you can use soy sauce, olive or sesame oil, orange juice, honey, ginger, lemon juice and any spices.
- For marinating tuna it takes from 30 minutes to 2 hours. The longer the fish is marinated, the more juicy it turns out.
- The optimum steak thickness is 2.5-3 cm.So the fish will retain its juiciness and will not get dry. Light pink color inside the steak and light brown on the edges - that's how the perfectly cooked tuna steak should look. Recipes for cooking fish are aimed at keeping it juicy and emphasizing the taste. The best options are presented below.
Baked tuna (steaks): cooking recipes with a photo
In baked in the oven, the fish remainsthe maximum amount of vitamins and trace elements. That's why it's recommended to cook tuna in this way. Recipes in the oven (steaks thanks to them can please the family any beginner mistress) describe in detail the whole process from the moment of pickling to direct cooking. Below are three such recipes.
- To prepare the next dish you need 4fresh steak of optimal thickness. To begin with, a marinade of honey and lemon juice, soy sauce (3 tablespoons) and pepper is prepared in a deep dish. Thanks to soy sauce, salt is not added to the marinade. Steaks are laid out in a single layer, filled with marinade and covered with a lid for 20 minutes. Then the fish is laid out on foil, poured with marinade and sealed. The cooking time in the oven, heated to 180 degrees, is 15 minutes in a closed foil and another 10 minutes after the sheet is unsealed.
- Always succulent and gentle, tuna is obtained,cooked in the oven in foil. According to the recipe, the steaks are dried with a paper towel, rubbed with a mixture of salt and pepper, and spread on a sheet of foil, oiled with vegetable oil. Before baking, steaks are sprinkled with lemon juice. After this, each sheet of foil should be tightly sealed and put the workpieces on a baking tray, pouring a little water on it beforehand. Tuna in foil will be cooked in the oven for about 30 minutes at 180 degrees.
- Steaks of tuna (800 g) are rubbed with a mixture of salt,pepper and spices for fish (1/2 tsp) and laid out in a roasting dish. Top steaks are sprinkled with chopped garlic (3 cloves) and poured with vegetable oil (120 ml). Next, the form is covered with a lid (or foil) and sent to a preheated oven for 180 degrees for 10 minutes. Then the steaks turn over to the other side and continue to bake for another 10 minutes.
Grilled steak
To prepare 4 grilled steaksweighing 180 g each and a thickness of 2 cm rubbed with a clove of crushed garlic and salt. In a separate bowl, mix fresh basil, leeks (1/4 cup), black and hot peppers. Then grill grate smeared with vegetable oil and it is laid out alternately each steak of tuna. Recipes on the grill assume a quick cooking of fish, as in a pan, no more than 2.5 minutes from one and the other side. Otherwise, if the tuna is overexposed on fire, the steak may become too dry.
Ready fish should be put on a plate. Fat cream (1/4 cup) whisk, combine with mayonnaise and herbs with pepper. Pour steaks into the sauce and serve.
Tuna steak in a frying pan: recipe with sesame seeds
Tuna in a frying pan can be obtained not less thanjuicy, if you cook it in a dense breading from sesame seeds. The tuna steak, whose cooking recipes provide for frying fish in a frying pan, must be marinated before cooking for at least 30 minutes.
For marinating, the steaks discussed (500 g)pour a mixture of rice vinegar, soy sauce (3 tablespoons) and sesame oil (1 tablespoon). Half an hour later they must be obtained from the marinade, dried, dried in breadcrumbs from sesame seeds from both sides and fried in a mixture of olive and sesame oils (2 tablespoons) for a couple of minutes from one and the other side. Ready tuna should keep a bright pink color inside, and outside become light.
Tuna Steak from Jamie Oliver
Famous English chef Jamie Oliverproposes to make a tuna steak in a frying pan (regular or grilled). Before frying, the author of the recipe rubs a fish 2 cm thick with a spicy mixture consisting of a pinch of salt and pepper, coriander (1 teaspoon), fennel (1/2 tsp). All the spices are thoroughly crushed in a mortar and rubbed into a tuna steak.
Recipes cooking fish in a grill is notsuggest frying steak in oil. Tuna is simply sprinkled with olive oil on both sides, and the surface of the frying pan must be well hot and dry. The steak is fried in a frying pan for 1.5 minutes on both sides, shifted onto a plate, sprinkled with oil and lemon juice. After that, tuna can be served to the table.
Steak from Julia Vysotskaya
Julia Vysotskaya prepares a tuna steak on a pillowfrom beans and pesto sauce. In the process of cooking, she first boils the beans (200 g), adding a tomato, onion and stalk of celery to the water. Then the water is drained and the vegetables are thrown away. Next, prepare pesto sauce from roasted pine nuts (handful), lemon juice (1/2 pc.), Finely grated Parmesan (50 grams), chopped cloves of garlic, a bunch of parsley and basil. All the ingredients are crushed with olive oil (2 tablespoons) to a homogeneous consistency.
Also for the dish to be grilledstrips of bacon (100 g), then grind them and mix with beans and pesto sauce. In the last turn, grilled tuna and laid out on top of a pillow of beans with sauce.
