Steam Cooking Tuna: A Healthy, Delicious Option

Tuna is a popular fish with a rich, strong flavour and flaky texture, and is most commonly sold as steaks. It is a versatile fish that can be grilled, baked, skillet-cooked, or steamed. Steaming is an efficient method of cooking tuna as it creates less mess, retains more nutrients, and helps retain flavour. This introduction will cover the process of steaming tuna, including preparation, cooking, and serving suggestions.

Steamer setup and cooking time

To steam tuna steaks, start by placing a steamer basket over a pot with 1 to 1-1/2 inches of water. Bring the water to a rolling boil. You can season the water with dried herbs or wine to infuse some flavour into the fish as it cooks.

Next, prepare the tuna steaks. Choose steaks that have been trimmed neatly with firm flesh and a fresh, meaty smell. Avoid any discoloured steaks or those with brown patches. You can remove any excess streaks of white cartilage and skin using a sharp knife. Pat the steaks dry with a kitchen towel and season with salt, pepper, and any other desired seasonings. You can also rub fresh herbs and aromatics, such as minced ginger, cilantro, and green onion, directly onto the steaks and let them sit for 10 minutes to 2 hours.

Once the water is boiling, carefully place the tuna steaks in the steamer, making sure they are not overcrowded. Cover the steamer with a lid and cook for 6 to 8 minutes for a 1/2-pound steak that is roughly 1-inch thick. For thicker steaks, add an extra 2 minutes of cooking time per additional 1/2 pound.

To check if the tuna is cooked to your desired doneness, rub the edge of the steak with a fork. If the fish flakes easily, it is ready to be eaten. Tuna is best enjoyed when cooked to medium-rare, as overcooked tuna can become dry, hard, and chalky.

Remove the tuna steaks from the steamer and place them on a serving dish. You can also collect the juices that have accumulated during cooking and use them as a dressing, or mix them with olive oil, white wine vinegar, and minced garlic.

Seasoning and sauce

Steaming is an excellent way to cook tuna as it allows the fish's natural richness to shine through. This means that tuna can be paired with stronger flavours such as ginger, garlic, soy sauce, sherry, and green onions.

Before steaming, pat the tuna dry and sprinkle with sea salt, pepper, and any other seasonings you like. Fresh herbs and aromatics such as minced ginger, cilantro, and green onion can be rubbed directly onto the steaks and left to sit for 10 minutes to 2 hours to allow the seasonings to penetrate.

For an Asian-inspired flavour, brush the tuna with olive oil, lemon or lime juice, and sprinkle with fresh herbs such as rosemary or tarragon, salt, and pepper.

You can also experiment with sauces such as a sesame soy dipping sauce with ginger, or a soy sauce, sherry, vegetable oil, green onion, ginger, garlic, salt, and pepper mix.

For a unique twist, try coating the tuna with chili oil before steaming, which will add a layer of heat and protection to the fish. Serve with a sauce made from Asian pantry staples: soy sauce, sweet soy sauce, rice vinegar, sugar, and Korean chili flakes.

Remember, when it comes to seasoning and sauce, feel free to experiment and adjust to your taste preferences!

Tuna steak selection

Tuna steaks are usually sold skinned and can be bought with the bone in or boneless. If you're buying fresh tuna, look for tuna with moist flesh and a pleasant, meaty aroma, rather than a fishy smell. The flesh should be dense or dark red, with no discolouration.

When it comes to sustainability, it's best to avoid bluefin and bigeye tuna, as they are overfished or endangered. Instead, opt for albacore or skipjack tuna.

If you're buying frozen tuna, it should be completely defrosted before cooking. Take the steaks out of their vacuum-sealed plastic and leave them on a plate, covered in plastic wrap, in the fridge for 24 hours. Make sure to pat them dry before cooking, as this will create a better sear.

Tuna prep

Tuna is a versatile fish that can be steamed, grilled, baked, or cooked in a skillet. Here is a guide on how to prepare and cook tuna, specifically focusing on steaming:

Choosing Tuna Steaks:

Tuna steaks are the most common form of tuna sold and are usually skinless and boneless. Bone-in steaks are available, and while they take longer to cook, some believe they add extra flavour. Look for trimmed steaks with firm, dense, or dark red meat with no discolouration. Choose sustainably harvested tuna, as some varieties, such as bluefin tuna, are overfished.

Preparing the Tuna:

• Remove any excess cartilage or skin with a sharp knife.
• Pat the tuna dry and sprinkle with sea salt, pepper, and any other desired seasonings.
• Acidic seasonings like lemon or lime juice can be added after cooking, as letting the tuna sit in these juices can "cook" the fish.
• Fresh herbs and aromatics, such as minced ginger, cilantro, and green onion, can be rubbed directly onto the steaks.
• Let the tuna sit for 10 minutes to 2 hours to allow the seasonings to penetrate the fish.

Steaming the Tuna:

• Place the steaks in a shallow heat-proof bowl with a rim to trap the juices, or on a layer of fresh herbs/vegetables in a shallow bowl or steamer.
• Heat water to a rolling boil (212°F) and carefully lower a steaming rack into the pot.
• Season the water with dried herbs or wine to gently infuse the fish with flavour during cooking.
• Place the bowl or steamer with the tuna into the pot, cover, and steam.
• For a 1/2 pound steak that is roughly 1-inch thick, cook for 10 minutes, adding 2 minutes per additional 1/2 pound.
• Tuna is best cooked to medium-rare, as overcooking can result in a dry, chalky texture, and loss of flavour.
• The internal temperature should reach 125°F, which can be measured with a food thermometer.

Serving Suggestions:

• Steamed tuna can be served over rice or with leafy greens for a healthy salad.
• Dress the fish with the juices collected during cooking, or mix them with olive oil, white wine vinegar, and minced garlic for a simple dressing.

Steaming is a great way to prepare tuna while retaining its natural richness and strong taste, allowing it to pair well with stronger flavours like ginger or garlic.

Cooking methods other than steaming

Tuna is a versatile fish that can be cooked in a variety of ways. Here are some alternative cooking methods to steaming:

Grilling

If you're looking to add some smoky flavour to your tuna, grilling is a great option. Grease the grill rack or spray it with cooking spray to prevent sticking. Brush the tuna steaks with melted butter or olive oil, and season as desired. For direct grilling, place the tuna steaks on the grill rack over medium heat and cook for 4 to 6 minutes per 1/2 inch of thickness, turning once. For indirect grilling, reduce the heat to medium, place the tuna over a drip pan, and grill for 7 to 9 minutes per 1/2 inch of thickness.

Baking

Baking tuna steaks is a convenient way to cook them without taking up space on your stovetop. Preheat your oven to 450°F and place the tuna steaks on a greased baking sheet. Brush them with melted butter or olive oil, and season to your liking. Bake for 4 to 6 minutes per 1/2 inch of thickness, or until the fish flakes easily with a fork but is still slightly pink in the centre.

Pan-Frying

Pan-frying tuna steaks in a hot skillet gives them a delicious caramelised surface while keeping the moisture locked in. Use a heavy skillet that fits the number of tuna steaks you're cooking. Add oil and butter to the skillet and heat it over medium-high heat. Add the tuna steaks and cook for 4 to 6 minutes per 1/2 inch of thickness, turning once during cooking. Adjust the heat if the skillet gets too hot.

Marinating

Before cooking, you can marinate your tuna steaks to infuse them with flavour and keep them moist. Tuna pairs well with Asian-inspired flavours and fresh herbs. A simple marinade can include olive oil, honey, garlic, cumin, cilantro, parsley, salt, and pepper. Place the tuna steaks in a Ziploc bag with the marinade for 30 minutes, then cook them using your desired method.

Sushi or Sashimi

If you're feeling adventurous, you can also try eating your tuna raw, as in sushi or sashimi. However, it's important to ensure you're using sushi-grade tuna from a reputable source to minimise any health risks.

Frequently asked questions