Tender tuna


Tender tuna
Cooking tuna can be tricky: undercooked it is unappetising, overcooked it dries out rapidly.

Here is a method which guarantees that your tuna will be perfectly cooked and tender.
71,3314.1/5 for 37 ratings
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Last modified on: March 26th 2014

For 4 people, you will need:

Change those ingredients for: 2 people 4 people 8 people 12 people

How long does it take?

Time required for this recipe:
PreparationRestingCookingStart to finish
10 min.30 min.9 min.49 min.
Keeping: Should be eaten immediately after cooking.
At what time?
  • When will I finish if I start the recipe at a certain time?
    When should I start for the recipe to be ready at a certain time?
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Step by step recipe


Stage 1 - 5 min.
Tender tuna : Photo of step #1
Trim, rinse and dry the tuna, then cut into thick portions.

Salt and pepper on both sides.

Stage 2 - 5 min.
Tender tuna : Photo of step #2
Prepare the marinade by mixing 3 tablespoons olive oil, 3 tablespoons lemon juice, 2 tablespoons herbs of your choice, salt and pepper.

Stage 3 - 30 min.
Tender tuna : Photo of step #3
Put the tuna to marinate and leave for at least 30 minutes.

Stage 4 - 2 min.
Tender tuna : Photo of step #4
Heat a frying pan on medium heat without adding any fat. When hot, add the tuna. Cook for 2 minutes on the first side, then turn.

Stage 5 - 7 min.
Tender tuna : Photo of step #5
For perfectly cooked fish, stick an electronic thermometer into the centre of the tuna and watch the temperature. The fish will be perfectly cooked when it reaches 158°F (70°C).

Turn off the heat immediately and leave the fish in the pan for a further 3 minutes to cook gently for a little longer.

Stage 6
Tender tuna : Photo of step #6
Serve immediately with whatever accompaniment you choose. Here it is served with a red cabbage and walnut salad.

Remarks

It is not easy (maybe impossible even?) to give a precise cooking time for tuna, as this will depend on your hob and the thickness of the fish. This is why a thermometer is particularly useful in this recipe.

Nutritional information

Whole recipe
Energetic valueProteins CarbohydratesFats
1,548 Kcal or 6,481 Kj135 gr4 gr110 gr
77 %52 %<1 %17 %
Per 100 g
Energetic valueProteins CarbohydratesFats
250 Kcal or 1,047 Kj22 gr1 gr18 gr
12 %8 %<1 %3 %
Per person
Energetic valueProteins CarbohydratesFats
387 Kcal or 1,620 Kj34 gr1 gr28 gr
19 %13 %<1 %4 %
% are calculated relative to a Recommended Dietary Intake or RDI of 2000 k-calories or 8400 k-joules by day for a woman (change to a man).

How much will it cost?

Note : These prices are only approximate

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Source

Home made.

More recipes?

This recipe uses (among others)
Fresh tunaFresh tuna: You can check-out other recipes which use it, like for example: Seared tuna with lemon and lime, Quiche Bretonne, Marinated tuna with herbs, Leek and fresh tuna tart, Spicy seafood plancha, ... All
Olive oilOlive oil: You can get more informations, or check-out other recipes which use it, for example: Tomato sauce for pizzas, Salt cod brandade, Pan bagnat, Mushroom and artichoke omelette, Cauliflower tabouleh, ... All
Lemon juiceLemon juice: You can check-out other recipes which use it, like for example: Gravlax, Cubed salad, Moist Lemon Cake, Fillets of sole meunière, Stuffed mushrooms au gratin, ... All
Herbs of your choiceHerbs of your choice: You can check-out other recipes which use it, like for example: Crunchy salad, Crispy smoked salmon and herb rolls, Warm scallop and cabbage salad, Chicken and Avocado Salad, Avocado and smoked salmon terrine , ... All

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