Searing a tuna steak is a fantastic way to enjoy this delicious fish. Tuna is a popular fish that is high in protein, low in fat, and rich in omega-3 fatty acids. Additionally, it’s flavorful and versatile. Therefore, this article will guide you on how to perfectly sear a delicious tuna steak and give you an in-depth overview of the health benefits of this fish.
How to perfectly sear a delicious tuna steak
Follow these steps to sear a perfect tuna steak:
Step 1: Select the right tuna steak
Choose fresh and high-quality tuna steaks. It’s important to look for tuna steaks that are pink in color and not brown or gray although they may have a slight red color due to oxidation. Additionally, tuna steaks that have the most marbling (fat) tend to be the most flavorful.
Step 2: Prepare the tuna steak
Remove the tuna steak from the fridge and allow it to sit at room temperature for about 10-15 minutes. Lightly coat it with olive oil, sea salt, and freshly ground black pepper.
Step 3: Preheat the pan
Place a non-stick pan on high heat for about two to three minutes. Once it’s hot enough that you can feel the heat when you hold your hand an inch over the surface, you’re ready to start cooking.
Step 4: Sear the tuna steak
Place the tuna steak onto the pan and sear each side for one to two minutes for rare or up to three minutes for medium-rare. Use tongs to flip the tuna steak to the other side to sear it.
Step 5: Rest the tuna steak before serving
Remove the tuna steak from the pan and place it onto a plate. Rest it for two to three minutes to allow the juices to redistribute, making it more tender and flavorful.
Health benefits of eating tuna steak
There are several health benefits that come along with consuming tuna regularly. Here are the most notable ones.
High in protein
Tuna steak is a great source of protein, which is one of the essential macronutrients required by the body. When consumed, protein plays a vital role in repairing cells damaged by daily wear, promoting the development of muscle, skin, and bones, and assisting in metabolic processes.
Rich in Omega-3 fatty acids
Tuna steak is also a great source of omega-3 fatty acids, which have numerous health benefits. The American Heart Association recommends at least two servings of fatty fish like tuna per week in order to obtain a substantial amount of the recommended daily omega-3 intake.
These nutrients work together to lower blood pressure, reduce inflammation, and improve brain function. Additionally, studies have shown that consuming omega-3 fatty acids regularly can decrease the risk of developing heart disease and stroke.
Low in fat
Tuna steak is low in total fat and saturated fat, which makes it a great option for those looking to maintain healthy cholesterol levels and improve heart health.
FAQs
Q: What other ways can I cook a tuna steak besides searing?
A: You can also grill, bake, or broil a tuna steak.
Q: How do I know when the tuna steak is fully cooked?
A: The internal temperature should be between 135-140°F.
Q: Is it safe to eat raw tuna?
A: If you choose to eat raw tuna in dishes like sushi or sashimi, you should only eat it from a reputable location known for the freshness of their seafood.
Q: Can I cook tuna steak straight from the freezer?
A: No, it’s best to defrost the tuna steak first before cooking it.
In conclusion, searing tuna steak is a quick and easy way to cook a delicious and healthy meal. Consuming tuna steak regularly has numerous health benefits due to its high protein, omega-3 fatty acid, and low-fat content. By following the steps outlined above, you can become a pro at searing the perfect tuna steak.
