|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 58g||74%|
|Saturated Fat 19g||94%|
|Total Carbohydrate 2g||1%|
|Dietary Fiber 0g||1%|
|Total Sugars 0g|
|Vitamin C 4mg||21%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Eating salmon has benefits like healthy fats and high levels of protein, iron, and potassium. On the other hand, tuna provides high levels of protein with low levels of fat, plus numerous essential amino acids. Either fish is a winner, so try your favorite in this easy recipe for a quick weeknight dinner with very little cleanup but lots of flavors and healthy nutrition.
If you have access to wild-caught tuna or salmon, make the investment as their flavor and tenderness have no equal. But if only farmed fish is available, get it and don't miss out on the chance of enjoying this recipe, as this more available type of fish cut will also yield a wonderful dinner.
These salmon or tuna steaks are marinated and you can choose either to grill or bake them to perfection; the recipe has the instructions for both cooking methods, and they're both easy and quick to make. The marinade adds a garlicky punch to the fish, a perfect flavor to pair with potatoes and a lemon vinaigrette with a simple avocado salad.
For the Marinade:
1/4 cup soy sauce or gluten-free tamari
1/4 cup cooking sherry
1 tablespoon fresh lemon juice
1/2 teaspoon lemon zest
1 clove garlic, crushed and minced
3 tablespoons olive oil
For the Fish:
4 steaks salmon or tuna, about 1-inch thick
Note: while there are multiple steps to this recipe, this seafood dish is broken down into workable categories to help you better plan for preparation and cooking.
Marinate the Fish
Gather the ingredients.
Whisk together marinade ingredients in a small bowl.
Arrange the fish in a shallow glass or plastic dish—or a sturdy plastic food storage bag.
Pour the marinade over the fish. Cover or seal and refrigerate for 1 hour, turning the steaks frequently. Overmarinating fish in an acidic mixture can make the fish mushy, so stick to one hour and never marinate the fish overnight.
Remove the fish from the marinade. Pour the marinade into a saucepan, and boil the mixture for 5 minutes. Reserve.
Grill the Fish
Preheat your grill.
Place fish on a well-oiled grill or grilling basket. Grill over medium coals for about 3 to 5 minutes on one side, basting frequently with the boiled marinade.
Turn the steaks and cook for 3 to 5 minutes longer, or until the fish is nicely grilled on the outside. Tuna should still be pink in the center. Salmon should flake easily with a fork and will be opaque.
Bake the Fish
Preheat the oven to 450 F.
Place the fish in a non-stick baking pan or nonstick oven-safe skillet—salmon should be skin-side down. Place the pan or skillet in the oven.
Bake salmon for about 12 to 15 minutes and tuna for 8 to 12 minutes. Salmon should be cooked through and will flake easily with a fork inserted into the center and twisted slightly. Tuna should begin to flake but should still be pink in the center. Serve the grilled or baked fish with your favorite sides.
Cook Your Fish to a Safe Temperature
Here are the standard temperatures for safely eating tuna and salmon:
- Fish and shellfish must be cooked to a minimum safe temperature of 145 F (62.8 C).
- Another way of knowing your fish is cooked safely when grilled or pan-seared is to follow the 10-minute rule per inch of thickness: a steak of 1-inch of thickness should cook on the grill an average of 5 minutes per side.
- When baking the fish, an instant-read thermometer is a good tool to have at hand.
Watch Now: 8 Tricks for Perfect Seafood on the Grill