We've all eaten canned tuna, shredded tuna, or tuna fillets, but there's one option we're going to tell you about today that will have you running to the fishmonger: grilled tuna, or more specifically, fresh tuna fillet grilled like a steak.
Raise your hand if you, like us, are fans of simple and tasty dishes! Today's recipe fits the bill because there's nothing easier than grilling fish , and nothing preserves the flavors better than grilling.
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About grilled tuna
How to choose the tuna for our grilled recipe?
- Choose fresh, high-quality tuna fillets. Fresh tuna has a deep red color and a mild ocean aroma. If possible, opt for sustainably caught tuna.
- Tuna loin is the meat found on the upper part of the fish, specifically on the sides of the body. It's one of the most prized sections due to its tender texture and intense flavor.
- Fresh tuna has a deep red color, similar to the color of raw beef. This hue is due to the presence of myoglobin, a protein found in muscles that is responsible for the red color.
Cooking tuna on the grill
The cooking time for tuna depends on the thickness of the fillets and your preference for doneness. Typically, cooking each side for 2-3 minutes for medium-rare tuna is a good guideline. If you prefer your tuna rarer in the center, you can reduce the cooking time.
To know when it's cooked, keep in mind that grilled tuna changes color as it cooks . It starts out a deep red, and as the fish cooks, it becomes more opaque and lighter toward the center.
If you're unsure whether the tuna is ready, you can perform a quick cut test. This involves making an incision in the center of the fillet and observing the color inside. Tuna is a fish that cooks quickly and can become dry and tough if overcooked. It's best to leave the center slightly pink and juicy to maintain its texture and flavor.
Dressing for grilled tuna
The dressing can be used to marinate or season the tuna to add flavor. Some popular options include olive oil, lemon juice, soy sauce, minced garlic, grated ginger, and fresh herbs like thyme or rosemary.
If using it as a marinade, you can leave the tuna in the mixture for 15-30 minutes, which is enough time to enhance the fish's flavor. If used as a sauce after cooking, the flavor will be less present in the fish's flesh.
Grilled tuna with sesame crisps
A good option for adding a different touch to tuna steaks is to cover them with sesame seeds. After seasoning both sides of the tuna with salt and pepper, sprinkle the seeds in a bowl and press the fish until both sides are covered with a layer of sesame seeds.
Side dishes for grilled tuna
You can serve grilled tuna with a variety of sides. Some popular options include a fresh salad, roasted vegetables , mashed potatoes, pumpkin puree , rice salad , Spanish potatoes , or even a light sauce like cilantro or lemon sauce.
Grilled tuna recipe
Before making this recipe, make sure the griddle is very hot when you add the tuna, otherwise it may stick. Remember that tuna continues to cook slightly even after removing it from the heat due to residual heat, so it's best to undercook it slightly.
Yield : 2 portions
Preparation time : 20 minutes
Ingredients
- 2 fresh tuna steaks
- Salt and pepper to taste
- 2 tablespoons of olive oil
- 1 lemon juice
- Optional: garlic powder, dried or fresh herbs (such as rosemary, thyme, or parsley) for seasoning
How to make grilled tuna
- Preheat a griddle or large skillet over medium-high heat. Meanwhile, season both sides of the tuna steaks with salt and pepper.
- After pouring the olive oil onto the hot griddle, place the tuna steaks on the grill and cook for approximately 2-3 minutes per side, depending on the thickness of the steaks and the desired doneness.
- During cooking, squeeze lemon juice over the tuna steaks to add a touch of freshness and flavor. Once they're cooked to your liking, remove from the grill.
- Serve the grilled tuna steaks hot with your choice of garnish and lemon slices.
