In this post, we will be discussing what tuna steak is, tuna steaks’ varying types, and how they are prepared.
Tuna steak is a popular seafood dish consisting of a seared or grilled tuna steak.
It’s a big misconception, however, that it is a specific cut of meat. Tuna steak can be made from any cut of tuna.
Let’s take a closer look…
Contents
What Exactly Is Tuna Steak?
Tuna steak is a method of preparation for raw fish in which the fish is sliced crosswise into steaks, typically between half an inch to three inches thick.
Tuna steak can come from a wide variety of species in the tuna family. Here are some examples: albacore tuna, bigeye tuna, yellowfin tuna, and skipjack.
Tuna steaks can range from mild to very dark in color, and the meat also changes as different species age. (For example, like skipjack tuna mature they become darker.)
Some examples of how tuna steak is cooked are pan-frying, grilling, and broiling.
Types Of Tuna Steak
Typically speaking, a tuna steak is a slice of fish cut perpendicular to the spine.
However, there are many types of tuna steaks:
1. Bluefin or Maguro: A rare and expensive variety of tuna that is typically served as sashimi or as the centerpiece in high-end sushi.
2. Yellowfin or Ahi: This is the most common type of tuna, typically served raw in sushi or seared like a steak.
3. Albacore: An all-white-meat tuna with a mild flavor. It’s best grilled or roasted for whole steaks, but can also be cut into chunks for stews and salad.
4. Skipjack: The most common variety of canned tuna in the United States, so it’s typically packed in oil or water. Try pan-frying for a crispy outside and flaky inside, or broil for a firm texture that holds together well on salads or sandwiches.
5. Bigeye: A dark red tuna with a higher fat content than other varieties, so it’s best seared or roasted to medium-rare. Like all tunas, though, you can sear the edges to get that nice char for pan sauces.
6. Spearfish: A leaner darker variety of tuna that is best when cooked quickly over very high heat (like searing on the grill) or served raw.
How Is Tuna Steak Best Cooked?
When it comes to cooking tuna steak, there are a few important things to take into consideration.
Since tuna is a lean white fish, it can become overcooked and dry very quickly if not handled properly.
If you’re cooking your steak rare or medium-rare, use fast cooking techniques like searing on the grill or frying briefly in a pan so that it has time to cook while maintaining a flaky, moist interior.
However, if you’re going to serve your tuna cooked through, then use lower heat to slowly drive off the moisture and tighten up the texture so it’s firm and flaky.
Cooking tuna steak isn’t very difficult, and you can easily use any method you’d like to prepare it.
Try pan-frying for a crispy exterior and flaky interior, searing on the grill to add some smoky flavor or roasting whole in the oven for a nice firm texture that will hold together well when sliced into chunks or cut into strips.
It’s also important to note that tuna has a naturally-occurring oiliness that may cause flareups when searing on the grill or sautéing in a pan.
For this reason, it’s best to avoid cooking your tuna steak directly over an open flame or at too high of a heat.
Instead, use lower temperatures and brush on some oil to ensure that your tuna doesn’t burn when exposed to direct heat.
When cooking your tuna steak, keep a close eye on it and flip as little as possible to prevent the outside from overcooking.
Cook for up to 4 minutes per side if you’re going for medium-rare or 5-ish minutes per side if you want your tuna cooked through.
Never press down on your tuna while it’s cooking, as this will release all of the juices and cause it to dry out.
Doing so is essentially the equivalent of squeezing a sponge!
How Is Tuna Steak Best Served?
Serving tuna steak is easy; you can use it in many different ways to spice up your dining experience and add some variety to your diet.
Tuna steak is best served raw, seared like a steak, or cooked through and flaked into chunks for salads and sandwiches.
It even tastes delicious plain with just a sprinkle of salt and pepper!
Again, there are a lot of different options here, so it all comes down to your personal preference.
However, the best way to enjoy a tuna steak is by experimenting with different types of tuna and various sides and sauces.
You can also try serving your tuna steak plain alongside fresh vegetables like asparagus or salad, or pairing it with pasta or risotto.
There are so many options, and it’s all about personal preference.
How Is Tuna Steak Best Prepared?
Preparing tuna steak is also easy, though there are a few important considerations to take into account.
Different types of tuna have different textures and levels of fat, so the best way to prepare your tuna steak is going to depend largely on what kind you’re working with.
Ensure that you season your steak with salt and pepper before cooking, even if you’re planning to serve it plain.
This will help bring out the natural flavors of your tuna without overpowering them or masking their taste.
When preparing your tuna steak, make sure you cut away any dark meat or tough bands before cooking for the best results.
Is Tuna Steak Expensive?
The price of tuna steak is largely going to depend on where you are located in the world and which type of tuna you decide on.
Also, tuna steaks are typically sold in ounces so keep that in mind when comparing prices.
One average tuna steak can cost anywhere from $5-10 USD for a low-quality product all the way up to $20-30 USD for higher quality seafood.
Tuna isn’t an expensive type of fish, but it also shouldn’t be cheap.
If you’re paying less than $5 USD per steak, then the quality is sub-par and it’s probably not worth cooking or eating.
On the other hand, if it costs more than $10-12 USD per serving, that can be a bit excessive so look for something else on the menu.
What Is The Nutritional Value Of Tuna Steak?
As with all food, it’s a good idea to look into the nutritional value of tuna steak before purchasing and preparing it.
The primary nutritional value of tuna steak is in its protein content, which can vary depending on your choice of tuna and the preparation method you choose.
Tuna steak contains approximately 30 grams of protein per average serving size, with very few carbs and fats in comparison.
You’ll also get a healthy dose of Omega-3 and Omega-6 fatty acids, vitamins D and B12, thiamine, and riboflavin.
Below is the nutritional value of one serving (142g) of tuna steak:
- Calories = 184
- Fat = 0.8g
- Saturated Fat = 0
- Carbohydrates = 0
- Sugars = 0
- Protein = 41g
As you can see, this is an incredibly healthy type of fish to consume, and one serving contains more than 50% of your daily protein needs.
In addition to the nutritional value outlined above, tuna steak also has a plethora of other health benefits.
Other Considerations
It’s worth considering that this type of fish contains mercury and should only be consumed in moderation.
In addition, tuna can contain parasites that can cause illness if not handled properly or cooked thoroughly.
However, these concerns shouldn’t prevent you from incorporating this delicious seafood into your diet…just make sure to take the proper precautions!
Tuna steak is a versatile and healthy way to enjoy your favorite fish.
It’s incredibly easy to prepare, and you can pair it with any number of sides or sauces.
Of course, you should research the type of tuna you plan on using before deciding how best to cook it!
There are so many different ways to prepare tuna steak – with different types of fish, marinades, and other sauces – that this list could go on for pages!
You can also serve it at room temperature, cold, or even hot.
Tuna steaks are an inexpensive but high-quality source of protein.
Conclusion
In conclusion, tuna steak is a delicious way to enjoy your favorite fish.
It’s low in fat and carbs, high in protein, and incredibly versatile.
They’re relatively inexpensive but can be costly depending on the type of tuna you choose.
Tuna steak is healthy for you when prepared correctly, but is also high in mercury due to its position near the top of the food chain.
As with all fish, take precautions when cooking and consuming to ensure it’s prepared thoroughly.
There are many delicious ways to cook tuna steak, but it can also be served cold or at room temperature for a quick meal on the go!
Thanks for taking the time to read this post, and I hope you now have an answer to “what is tuna steak?”
Feel free to share this post with others who may be interested in tuna steak.
