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How to Cook Fresh Tuna in the Oven

by
author image Michelle Kerns
Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.
How to Cook Fresh Tuna in the Oven
How to Cook Fresh Tuna in the Oven Photo Credit Carmen Cordovez/Demand Media

A serving of cooked fresh tuna is low in saturated fat and cholesterol, high in protein and rich in nutrients like selenium, vitamin B-12, vitamin B-6 and niacin. It is also a good source of omega-3 fatty acids, providing more per serving than cod, tilapia or catfish. A typical tuna steak cooks in less than 15 minutes and can be prepared in a variety of ways, including in the oven. Whenever possible, choose fresh yellowfin, bigeye or albacore tuna that has been caught in the United States or skipjack tuna that has been troll- or pole-caught in any ocean. According to the Monterey Bay Aquarium Seafood Watch, these types of tuna are caught in environmentally responsible ways.

Step 1

How to Cook Fresh Tuna in the Oven
Photo Credit Carmen Cordovez/Demand Media

Coat a rimmed baking sheet with cooking spray or a thin layer of olive oil.

Step 2

How to Cook Fresh Tuna in the Oven
Photo Credit Carmen Cordovez/Demand Media

Pat each tuna steak dry with paper towels. Use a ruler to determine the thickness of the steaks.

Step 3

How to Cook Fresh Tuna in the Oven
Photo Credit Carmen Cordovez/Demand Media

Arrange the fish on the baking sheet. Brush each steak with olive oil and season them with salt, pepper and your choice of spices and herbs, such as freshly minced rosemary.

Step 4

How to Cook Fresh Tuna in the Oven
Photo Credit Carmen Cordovez/Demand Media

Preheat the oven to 450 degrees Fahrenheit. Bake the tuna steaks for approximately 10 to 12 minutes per inch of thickness.

Step 5

How to Cook Fresh Tuna in the Oven
Photo Credit Carmen Cordovez/Demand Media

Make a small cut in the center of one of the tuna steaks using a thin-bladed knife. Determine if the tuna has reached your desired level of doneness. Insert a meat thermometer into the steak to confirm that the fish has reached 125 degrees Fahrenheit.

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