Steaming Tuna: A Beginner's Guide To Cooking Perfection

Tuna steaks are a great meal option for those looking for something high in protein that cooks quickly. The fish has a meaty, buttery flavour and is best served rare to medium-rare. The outside should be seared, while the inside remains raw. This can be achieved by cooking the tuna for a very short time over high heat in a frying pan, on a griddle, under a grill, or over a barbecue. Before cooking, the tuna steaks should be brushed with oil and seasoned.

How to season tuna steaks for steaming

Tuna steaks are a great meal option for those who enjoy a meaty, flavoursome fish with a rich, strong taste. The high oil content of the tuna means that it has a robust flavour, so you can easily add herbs and spices to it without overwhelming the taste.

• Before you begin, check the tuna steaks for any scales. If present, rinse with cool water and pat dry with a paper towel.
• Measure the thickness of the fish with a ruler, as this will determine how long you need to steam it for.
• Brush the tuna steaks lightly with olive oil or melted butter.
• Season the tuna steaks as desired. You can try salt and ground black pepper, or a mixture of soy sauce, oil, salt, and pepper. You could also try rosemary or tarragon.
• Place the tuna steaks in a steamer over boiling water. The cooking time will depend on the thickness of the tuna steaks, but for a 1-inch-thick steak, steam for 2 to 2 1/2 minutes on each side.
• The tuna steaks are done when they are seared on the outside but still rare on the inside. The centre should be raw, like sushi, or the tuna will be tough and dry.
• Allow the tuna steaks to rest for 5 to 10 minutes before serving.

Enjoy your delicious and perfectly steamed tuna steaks!

The best oils for tuna steaming

Tuna is a versatile fish that can be cooked in a variety of ways, including steaming. When it comes to choosing the best oils for steaming tuna, there are several options that can enhance the flavour and texture of the dish. Here are some of the best oils to consider:

• Olive Oil: Brushing tuna steaks lightly with olive oil before steaming helps to add flavour and prevent the fish from drying out. Olive oil has a relatively high smoke point, making it suitable for high-heat cooking methods like steaming.
• Sesame Oil: Sesame oil has a nutty, toasty flavour that pairs well with tuna. However, it has a low smoke point, so it's best combined with another oil like grapeseed oil to prevent burning.
• Grapeseed Oil: Grapeseed oil has a neutral flavour and a high smoke point, making it an ideal choice for steaming tuna. It can be used in combination with sesame oil to balance flavour and temperature.
• Sunflower Oil: Sunflower oil is a neutral-flavoured oil with a high smoke point, making it suitable for steaming tuna. It won't overpower the delicate flavour of the fish.
• Peanut Oil: Peanut oil has a high smoke point, which makes it suitable for steaming tuna without burning. However, it has a strong flavour that may not be preferred by everyone.

When steaming tuna, it's important to choose oils with high smoke points to prevent them from burning and imparting an unpleasant flavour to the dish. Additionally, consider the flavour profile of the oil and how it will complement the tuna.

How long to steam tuna for

Steaming is an efficient way to cook tuna as it creates less mess and retains more nutrients and flavour than boiling or roasting.

To steam tuna, first fill a steamer with 1 to 1-and-a-half inches of water and bring it to a boil. Then, place the tuna steaks into the steamer and cover with a lid. Steam the tuna for 6 to 8 minutes. To check if the tuna is cooked, rub its edge with a fork. If the fish flakes easily, it is ready to be eaten.

Tuna cooks very quickly and dries out easily, so it should be cooked briefly over a high heat. It is best served cooked to rare, or with a crust on the outside and raw in the centre, which is known as tataki in Japan.

How to tell if tuna is cooked

Tuna steaks are usually cooked for a very short time, with most recipes recommending no more than a few minutes of cooking on each side. Because of this, it can be difficult to tell when your tuna is cooked.

Tuna steaks are often served rare or medium-rare, with the centre still pink. A good indicator that your tuna is cooked is that it will begin to flake when tested with a fork. It should still be pink in the centre, but not cold. The exterior should be lightly browned.

If you are using a food thermometer, the internal temperature should be 130 degrees Fahrenheit for medium-rare, and 135 degrees Fahrenheit for medium.

Tuna dries out quickly, so it is important to keep a close eye on it while it is cooking.

What to serve with steamed tuna

Tuna steaks are a versatile dish that can be served with a variety of sides. Here are some ideas for what to serve with steamed tuna:

Salads

Salads are a great way to add some freshness and crunch to your meal. Try a simple salad with lettuce, cucumbers, tomatoes, red onions, and a vinaigrette dressing. For a more Mediterranean feel, add some feta cheese, olives, and a red wine vinaigrette. Or, if you're feeling adventurous, try a Shirazi salad with cucumbers, tomatoes, red onions, and a tangy dressing made with lime juice and olive oil.

Vegetables

Roasted lemon potatoes are a classic side dish that pairs well with tuna. For something a little different, try baking sweet potato slices drizzled with honey. If you're looking for a healthier option, steamed or roasted vegetables like asparagus, broccolini, or green beans are a great choice.

Starches

Rice is a great option to serve with tuna steaks. White rice, brown rice, or even Israeli couscous can be a delicious base for your meal. If you're looking for something more indulgent, try garlic fries or English muffins.

Sauces

A good sauce can elevate your tuna steak to the next level. Try a garlic herb sauce with lemon, parsley, garlic, butter, and capers. Or, for an Asian-inspired dish, use hoisin sauce or ponzu sauce, a Japanese dipping sauce made with soy sauce and citrus juice.

Other Ideas

Some other options to serve with your steamed tuna include vegetable kabobs, cheese-stuffed mushrooms, or a simple pasta salad.

With so many options to choose from, you can create a delicious and well-rounded meal with steamed tuna as the star!

Frequently asked questions