Tuna is high in protein but low in fat, making it an excellent choice as a centerpiece for a meal. The perfect doneness of tuna is a matter of personal taste. Whether you prefer your tuna rare or well done, you can follow a few tips to wind up with tuna that is cooked just to your liking every time. It's important to keep an eye on tuna as it cooks either on the grill or on the stove top so that you can remove it from the heat at just the right time.
Step 1
Rinse a fresh tuna steak with cool water and remove any visible fat or skin to reduce the amount of fat and calories in your final dish.
Step 2
Heat a skillet on the stove top or preheat a gas or charcoal grill until the cooking surface reaches medium-high heat. Perform the hand test to check the heat of your cooking surface. You should be able to hold your hand over the cooking surface without feeling scorched for just one to three seconds when it is properly heated.
Step 3
Brush the pan or grill grates with a small amount of a healthy oil, such as organic canola oil.
Step 4
Place the tuna on the cooking surface. Cook the tuna without moving it for three to five minutes.
Step 5
Flip the tuna with a spatula and cook for another three to five minutes on the second side.
Step 6
Check the tuna for doneness when the outside of the fish has brown sear or grill marks. Insert a small, sharp knife into the center of the fish, then quickly remove the knife and touch the same part of the knife to the inside of your lower lip. Remove the fish from the grill or stove when the knife feels cold if you like your tuna rare with a cool, red center. Pull the fish off the cooking surface when the knife feels room temperature or slightly warm for medium tuna. Take the tuna off the heat when the knife feels very warm or hot on your lip, if you want the fish well done and completely cooked through.
Step 7
Place the tuna on a serving plate and let it rest for three minutes. The fish will continue to cook slightly.
Step 8
Serve the perfectly cooked tuna steak whole or sliced, alone or with your favorite low-fat, low-salt sauce for dipping.
Tips and Warnings
- For extra health benefits, serve the tuna on top of a healthy raw vegetable salad.
- Some tuna is high in mercury. If you are pregnant or breast-feeding, talk to your doctor or midwife about how often you can safely eat tuna.
Things You'll Need
- Skillet
- Pastry brush
- Organic canola oil
- Spatula
- Small, sharp knife
- Serving plate
- Dressing (optional)
References
- "Grilling and Barbecuing"; Rick Rodgers; 2006
- "The New York Times Seafood Cookbook"; Florence Fabricant; 2003
- Food Network; Tuscan-Style Grilled Tuna Steaks; Rachel Ray
- National Resources Defense Council; Eating Tuna Safely
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