With an average 210 calories, zero cholesterol or carbohydrates and 84 percent of your daily protein needs per 7-oz. serving, tuna is a good choice for a healthful lunch or dinner. Tuna is also high in omega-3 fatty acids, which have demonstrated benefits at reducing heart disease. Pan frying is an appropriate method for cooking tuna steaks, but not for canned tuna, which is already cooked. With the proper pan frying technique, you can cook your tuna to perfection without diminishing its taste or nutritional value.
Step 1
Put frozen tuna steaks in the refrigerator the night before you want to cook them, and leave them in the refrigerator overnight to thaw. If your tuna is fresh, store it in the refrigerator. Take the tuna out only when you are ready to start cooking
Step 2
Place your frying pan over a medium-high heat and add 1 to 2 tsp. of unsaturated oil. Swirl the pan around so that the oil coats it evenly.
Step 3
Pat the tuna steaks dry with a paper towel and sprinkle both sides with a little salt and freshly ground pepper. If you are on a low-salt diet, omit the salt and just use pepper.
Step 4
Place the tuna steaks, carefully, one at a time, into the frying pan. Do not crowd the steaks in the pan, as this may cause them to steam rather than fry. If you have multiple steaks and can not fit them easily into the pan, cook them in batches.
Step 5
Turn the tuna steaks over using a spatula or tongs, after 2 to 3 minutes. Cook them for a further 2 to 3 minutes, then transfer them from the pan to a plate.
Tips and Warnings
- When buying fresh tuna, select steaks that are moist, shiny and solid. The color of fresh tuna ranges from deep red to almost white, depending on the variety. Pan-fried tuna should ideally remain pink and translucent in the middle. If you prefer your tuna cooked all the way through, fry it for up to 4 or 5 minutes per side, but no longer or it will dry out. To add a different texture and taste to your tuna steaks, sprinkle them with sesame seeds before pan frying. Pan-fried tuna, thinly sliced, makes a tasty and protein-rich topping for a salad.
- The FDA advises that pregnant women, young children, older adults and those with a compromised immune system should not eat raw or partially cooked fish or shellfish. If you are unsure of your risk, consult your health care provider.
Things You'll Need
- Tuna steak
- Frying pan
- Unsaturated oil, e.g. canola, sunflower or vegetable oil
- Paper towel
- Salt
- Pepper
- Spatula or tongs
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