You always wanted to fry a tuna steak? Then you've come to the right place. We'll show you how to fry tuna properly and what to look out for. And in addition, we'll tell you a mega delicious recipe.
Tuna is simply always good! Whether braised, cooked in the oven, canned in a salad, as a spread or even steamed and poached. But how do you actually fry tuna properly?
If you've ever had a really well-cooked tuna steak and dared to pan-fry it yourself at home, you were probably disappointed. The steak was dry or tough.
It's not so easy to prepare the perfect steak. Be it a classic beef steak or the royal class: a tuna steak that is tender and juicy.
Today we want to show you how to fry a tuna steak. Above all: what you need to pay attention to and what can go wrong if you start the project without proper preparation.
The fact is that tuna is very tasty and quick to prepare, if you know how. In addition, it contains a lot of protein and saturates for a long time.
As a fish fan, you might also enjoy these dishes: Oven vegetables with salmon and feta or Low carb tuna fritters.
Table of contents
What ingredients do I need to fry a tuna steak?
The most important ingredient for our tuna steak is of course the tuna. In addition, we need lemon juice, olive oil, salt, pepper and possibly some herb butter.
When it comes to steak, less is more. Of course, this does not apply to quality. When buying fish, prefer high quality. It pays to spend a little more and buy a high-quality steak. By the way, the highest quality is sushi-grade tuna.
Ideally, you have a fish store around the corner where you can buy a fresh steak. This will make the tuna steak tasty and really juicy. Frozen steaks are also a good choice, but in my experience they are usually a bit drier.
If you do decide to go with frozen fish, you will need to check with the Tuna fry take a little more time. This is because the frozen fish fillet must first thaw before it goes into the pan.
Important: Do not interrupt the cold chain. Fish spoils very quickly.
Do you already know these 3 quick wraps recipes with tuna?
What's in favor of tuna?
Tuna contains a lot of protein. Even much more than in conventional meat. Tuna is also very lean. The protein from tuna gets right into the muscles and is therefore also good for the Muscle building.
In addition, tuna is rich in omega-3 fatty acids. These fatty acids cannot be produced by the body itself, but are important for the heart and brain.
Tuna is one of the fish species richest in zinc. It is also considered a good source of calcium, iron, copper, iodine and selenium.
How through must be tuna?
The perfect tuna steak remains raw in the middle. You only sear the outside and then get a really delicious roasted flavor. Crispy on the outside, juicy and raw on the inside - just like a classic beef steak.
Cooking professionals advise a maximum frying time of 2 minutes - in total. That is, on the right, left and sides. Prepared this way, the stak has a cooked layer of about 3 millimeters on the outside and remains pink on the inside.
If you're wondering now why the steak remains raw on the inside, keep this in mind: in sushi, tuna is actually eaten completely raw.
Experts say: The perfect steak is one quarter cooked.
The perfect thickness of the steak
Depending on the thickness of the steak, frying takes a little longer or shorter. Ideally, the steak should be 1.5 to 2 cm thick. Thicker should not be, because otherwise too little roast flavor can develop.
It should not be thinner, because then it will be cooked through and tough.
Depending on the thickness, frying can take between 30 seconds and 2 minutes per side.
Recook the fish
Not everyone likes raw fish. You can therefore gently re-cook the steak. This is done in the oven. Heat the oven to 90° top-bottom heat. After roasting, place the fish in the oven with the pan for 10 minutes. Now it continues to cook slowly and does not become tough.
This temperature is not enough to kill germs. Therefore, it is important that you only re-cook fresh fish or leave it raw in the middle.
If you were to pan-fry the tuna steak until it was cooked through, it would become very tough. However, slow cooking in the oven will tenderize it.
Incidentally, this is the biggest mistake beginners make: they fry the steak in the pan until it is done. It's no wonder that it then becomes as tough as a rubber sole.
How to cook tuna properly
For the Tuna steak roast you must first wash the fish and pat dry. If you take frozen fish, let it thaw first.
Attention. Do not under any circumstances salt the fish before frying. The salt removes the moisture from the tuna and the tuna steak becomes dry.
- Spread the tuna with low-salt herb butter or roll it in crushed pepper. I like to add small pieces of garlic to the steak or pan.
- Heat the oil in the pan. Canola oil or clarified butter is best for frying. The pan must be really hot.
- Place the tuna fillet in the pan and sear briefly on both sides. The fillet should have a light browning.
- Meanwhile, add a little lemon juice. Then fry the edges. To do this, place the fillet on edge in the pan. The tuna should be crispy on the outside and raw on the inside.
- Cooking professionals advise a maximum frying time of 2 minutes - that is, one minute per side.
- Finally, add salt and you're done!
Since you sear the steak only very briefly and hot, it is ideally suited for the grill.
Tip: At Tuna steak roast By the way, you can also use a marinade to your taste and marinate the tuna before frying. However, it is better to season the tuna as little as possible.
Delicious: Low carb salmon roll with cream cheese
What dips go well with tuna steak?
Garlic sauces and dips, as well as soy sauce-based sauces, are often used to complement the flavor of the fish. Avocado dips also go well with fish.
The garlic dip
For a simple garlic dip, mix sour cream with crushed garlic cloves and a dash of olive oil. Finally, season with lemon juice, cayenne pepper and salt.
If you like, you can stir in some chives or parsley for the eye. But also dill tips do well in the dip.
Avocado lime dip
To make the avocado lime dip, add half a teaspoon of lime zest, four tablespoons of lime juice and one chopped chili pepper to a mixing bowl.
Press the flesh of two avocados through a sieve and mix in. Then stir in 100 milliliters of sour cream and season with salt, pepper or wasabi to taste.
The grill marinade for tuna steak
Tuna steaks can be prepared in minutes on a charcoal or gas grill. Rub the steaks with a marinade before grilling and let them marinate for about 30 minutes.
A marinade can be made from soy sauce, lemon juice, rosemary and olive oil. Alternatively, you can use fresh herbs, olive oil and lemon juice to make a marinade.
Now I present you my favorite recipe. So the steak in the pan becomes especially juicy and delicious.
What side dishes go well with steak?
When I fry a tuna steak, I fix myself a big mixed salad as a side dish. This combination is ideal for hot summer days. It also keeps you low carb, which can never hurt your bikini figure.
If you like to have a filling side dish, you can roast vegetables in the pan before frying the steak. With a little, salt, pepper and herb butter tastes really good. Especially good is Low carb vegetables, such as zucchini, tomatoes, peppers, celery.
Likewise, you can have parsley potatoes or just a piece of bread with butter with your steak.
Juicy low carb tuna steak with garlic thyme marinade
Ingredients
- 2 EL Olive oil
- 2 Garlic cloves
- 1-2 Branches Thyme
- Grating of one lemon
- 2 Tuna steaks
Equipment
- Pan
Anleitung
- Mix the marinade in a bowl. For this you need olive oil, garlic, salt, pepper, thyme and lemon.2 tablespoons olive oil, 2 cloves of garlic, 1-2 sprigs of thyme, Grating of one lemon
- Pour the marinade into a plastic bag or a shallow tupperware box in which the two steaks can lie side by side.
- Put the tuna steaks in the marinade and then in the refrigerator for 1-2 hours.2 tuna steaks
- Preheat the pan. When frying tuna steak, it is important that you work with high temperature. Fry the tuna for only 1-2 minutes per side.
- The tuna steak is ready when it is still slightly raw inside. Finally, salt and pepper on the finished steak.
- It goes well with a lamb's lettuce with vinegar, oil and garlic marinade.
Notes
- 4.5 g carbohydrates
- 53.2 g protein
- 42,2 g fat
Nährwerte
Our conclusion
Tuna is not only very healthy, but also tastes really good. We love the tuna steak recipe and Fry tuna is not even that hard. Good luck and enjoy it!
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