Albacore tuna steak is a good source of lean protein and contains omega-3 fatty acids, which can help protect you against stroke and heart attack. A properly cooked albacore tuna steak can be delicious, but you should limit your consumption of this fish. The FDA has identified albacore tuna steak as a seafood high in mercury. Pregnant women and young children especially should avoid foods containing mercury. The FDA advises that you eat no more than 6 oz. of albacore tuna per week to minimize your exposure to mercury.
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Marinate the tuna steaks in your choice of marinade. Options include soy sauce, olive oil and thyme; salsa, olive oil and black pepper or lemon juice, olive oil and capers. Place the fish in a shallow bowl and pour the marinade over it. Refrigerate one hour, turning the fish every 15 minutes to marinate all sides.
Heat the grill to high or burn charcoal to hot coals. Oil the grill by brushing it with olive oil. This will help prevent the fish from sticking.
Place the tuna steaks on the grill. Baste with more marinade. Grill for five to ten minutes each side, depending on the thickness of the steaks. The steaks are done when the fish flakes easily with a fork.
Things You'll Need
1/4 cup soy sauce, salsa or lemon juice
2 tbsp. olive oil
½ tsp. thyme, black pepper or capers
ChooseMyPlate.gov recommends eating fish at least twice a week, which may help prevent heart disease.
If you don't have a grill you can sear the marinated tuna in a hot skillet on the stove. Oil the skillet lightly to prevent the tuna from sticking.
Add leftover grilled tuna to salads or use in sandwiches.
Check the temperature of the fish before you begin eating. The USDA recommends an internal temperature of at least 145 degrees F to prevent food-borne illness.