Yellowfin tuna, also known as ahi tuna, is a type of tuna often used in sushi. If you don't like eating raw fish, you may choose to make baked ahi tuna as an alternative. Baked ahi tuna is best when it's marinated first and served alongside a salad or stir-fried greens.
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Baking Your Yellowfin Tuna
This baked ahi tuna recipe was adapted from the New York Times Wine Club recipe for grilling tuna in a flank steak marinade. To make baked ahi tuna, you'll need to follow four simple steps.
Step 1: Prepare a Marinade
To make a marinade, you'll need:
- 1/4 cup of soy sauce
- 3 tablespoons sesame oil
- 1 teaspoon of red chili flakes
- 1 tablespoon of minced garlic
- 2 tablespoons of lemon juice
- 2 tablespoons of orange juice
- 2 tablespoons of rice wine vinegar
Mix your marinade thoroughly and pour it into a bowl, bag or tray. The exact container doesn't matter too much, as long as your tuna is fully immersed in your marinade.
Soak the tuna in this marinade for an hour or two before cooking. You can use this time to prepare any side dishes and preheat your oven.
Step 2: Portion Out Your Tuna
Most baked yellowfin tuna recipes want you to cook your tuna in single servings. This means that each piece of tuna should be portioned out into 3- to 4-ounce servings. Make sure you portion out your tuna before putting it into the oven.
Step 3: Preheat Your Oven
Baked ahi tuna should be cooked at 450 degrees Fahrenheit (232 degrees Celsius). Preheat your oven before you start cooking your fish.
Step 4: Bake the Tuna
Extract your tuna from the marinade and place the fish on a baking tray. Drizzle a teaspoon of olive oil and a teaspoon of the marinade on each piece of tuna before putting it into the oven.
Ahi tuna usually needs between seven and 10 minutes of cooking time. Check your fish at least once while it cooks to make sure it's not drying out. If it seems dry but hasn't fully cooked, you can baste it with a bit more marinade or oil.
According to the U.S. Food and Drug Administration, your fish is fully cooked when it reaches an internal temperature of 145 F (63 C). If you don't have a thermometer, you can usually estimate whether or not tuna is cooked based on its appearance. Tuna is usually perfectly cooked when it begins to appear flaky, but still has a pink center.
Baked Ahi Tuna Nutrition Facts
The Harvard T.H. Chan School of Public Health recommends consuming 12 ounces of fish and shellfish per week. According to the American Heart Association, around 7 ounces of this amount should come from fish.
Fish like yellowfin tuna are a good sources of protein and healthy unsaturated fats, particularly omega-3 fatty acids. Like other fish, ahi tuna won't contain any carbohydrates. You'll therefore find a wide variety of low-carb and keto tuna steak recipes you can try.
According to the USDA, 3 ounces of cooked ahi tuna has 49.6 grams of protein, 1 gram of fat and 221 calories. Baked ahi tuna can provide you with a substantial amount of essential vitamins and minerals, particularly B-complex vitamins, selenium and phosphorus. The only additional calories and macronutrients will come from the marinade's ingredients and the oil you've chosen.
- U.S. Food and Drug Administration: "Selecting and Serving Fresh and Frozen Seafood Safely"
- Harvard T.H. Chan School of Public Health: "Fish: Friend or Foe?"
- American Heart Association: "Fish and Omega-3 Fatty Acids"
- USDA: "Nutrition Facts for Cooked Yellowfin Tuna"
- New York Times Wine Club: "Grilled Tuna in Flank Steak Marinade"