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 & RESOURCES
Comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2018 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.