|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 26g||34%|
|Saturated Fat 15g||74%|
|Total Carbohydrate 35g||13%|
|Dietary Fiber 10g||35%|
|Total Sugars 10g|
|Vitamin C 181mg||903%|
|*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.|
Tuna chops, or steaks, are incredibly meaty and filling cuts of fish, so much so that their texture has very little to do with what we may be accustomed to thinking of as fish, or much less as tuna. Flaky, firm, and with the perfect amount of fish flavor, tuna steaks are a nutritious meal. Easy to make, the steaks are seasoned with fresh and simple ingredients. The result is a chunky and juicy fish steak covered in a tangy and creamy lemon sauce. Perfection.
Tuna has accrued a bad rep in past years because of its mercury content. However, for most of us, tuna steak consumption is not a weekly, much less a biweekly affair, so eating the occasional tuna steak won't be detrimental to your health. Simply try to avoid as much as possible consuming bigeye tuna and aim for skipjack or yellowfin when eating it in steak form. Rich in omega-3 fatty acids, vitamin B12, and protein, a 100-gram piece of yellowfin tuna steak has just 106 calories but a whopping 24 grams of protein.
Be mindful that the secret to a perfect tuna steak lies in the quick-cooking method; overcooking your steaks makes them rubbery and unpalatable. Have everything you need at hand and ready, as the fish can go from your kitchen to your table in just 15 minutes. Serve with a grain salad or roasted potatoes for a fabulous dinner.
8 ounces fresh yellowfin tuna (2 steaks)
Kosher salt, to taste
Freshly ground black pepper, to taste
1 teaspoon olive oil
2 tablespoons unsalted butter, divided
1/8 cup sweet onions, minced
1 clove garlic, finely minced
1/4 cup white wine
1 teaspoon freshly squeezed lemon juice, or to taste
1/4 cup heavy cream
2 tablespoons capers, drained
Fresh dill, chopped
Lemon wedges, or lime wedges, for garnish
Gather the ingredients.
Sprinkle both sides of the tuna steaks with kosher salt and freshly ground pepper.
Heat a heavy skillet over high heat. Add the olive oil, 1 tablespoon of the butter, and swirl to coat the pan.
Sear the tuna steaks until golden brown on each side, turning only once. Depending on the thickness of the steaks, you might need 1 to 2 minutes per side. For doneness, you're looking for 125 F for rare to 145 F for medium inside. Do not overcook tuna. Remove to a plate and keep warm.
Lower the heat to medium. Add the remaining tablespoon of butter to the pan along with the onions. Gently sauté until onions are translucent.
Add the minced garlic and sauté for 1 additional minute, stirring often.
Carefully pour in the white wine and lemon juice. Stir and cook until the liquid is reduced by half, about 2 to 3 minutes.
Add the heavy cream, return to a simmer, and cook another 3 minutes until the sauce has thickened. Stir in the drained capers.
Plate the tuna steaks, pour the lemon cream sauce over the warm tuna, and garnish with dill and lemon or lime wedges.
Can I Use Frozen Tuna Steaks?
Yes, frozen tuna is a great alternative for this and other tuna steak recipes (but it's best to choose fresh, if you can). What's most important, besides the cooking, is to thaw the tuna in the correct manner to avoid a change in texture or color. To thaw your steaks, you need to:
- Put them in the fridge inside of a resealable plastic bag and place the plastic bag in a bowl to collect moisture.
- Leave them to thaw overnight inside of the fridge.
- Remove them from the bag and proceed with your recipe.
Some microwaves have a thawing setting for fish based on their weight, but the result in texture, flavor, and color is always best when thawing the tuna steaks overnight inside of the refrigerator.
Ahi Tuna Steak, Raw. FoodData Central. United States Department of Agriculture.