How Do I Cook Trader Joe's Frozen Tuna Steaks?

Trader Joe's frozen section is a boon for seafood lovers with a wide variety of shellfish and fin fish. At 38 grams of protein per 4.5 ounce serving and a good dose of omega-3 fatty acids, tuna steaks are a nutrition-packed find for those looking for a mild, but firm-textured fish. Whether grilled, pan-seared or broiled, tuna steaks can be cooked and treated much like lean beef steaks.

Grilled

Step 1

Thaw tuna in cold running water or in the refrigerator overnight. Pat dry with paper towels.

Step 2

Brush lightly with olive or grapeseed oil and sprinkle liberally with salt and pepper.

Step 3

Transfer tuna steaks to a medium-hot grill and cook for 2 minutes. Rotate a quarter turn to get diagonal grill marks and cook the tuna for another 2 minutes for a total of 4 minutes on the first side. Turn the tuna steaks over and cook for only 2 minutes on the other side for rare or up to 4 minutes for medium.

Pan-Seared

Step 1

Thaw tuna in cold running water or in the refrigerator overnight. Pat dry with paper towels.

Step 2

Season tuna liberally with salt and pepper.

Step 3

Place a medium skillet over high heat. When the skillet is hot, add a little olive oil followed by the tuna.

Step 4

Cook the tuna for 3 minutes on the first side, then turn. Cook for another 3 minutes and remove from the pan. If you want tuna that is less pink in the center, cook for another 1 to 2 minutes.

Broiled

Step 1

Thaw tuna in cold running water or in the refrigerator overnight. Pat dry with paper towels.

Step 2

Brush the tuna steaks with a little olive oil and season liberally with salt and pepper. Arrange on a baking sheet.

Step 3

Place the baking sheet under the broiler and cook tuna for 3 minutes with the oven door partly open. Turn the tuna and cook for another 3 minutes. Remove from oven.

Things You'll Need

  • tuna steaks

  • paper towels

  • pastry brush

  • olive or grapeseed oil

  • salt and pepper

Tip

For additional flavor, add dried herbs or spices when seasoning with salt and pepper. Sprinkling with lemon juice and a bit of olive oil after cooking adds a little more flavor and moisture to the fish.

references
Load Comments