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Grilled Tuna Steak Recipes

Updated on October 23, 2013
Grilled Tuna Steak Recipes
Grilled Tuna Steak Recipes | Source

Recipes Tuna Steaks

Just like chicken, tuna is a simple but tasty food and a great source of protein for those wishing to add extra nutrients to their diet.

Very popular with weight trainers and health fanatics, tuna is perfect for a healthy diet.

Despite being a good source of protein, a lot of people do not like fish and are therefore restricted to the types of protein rich foods they can include in their diet.

These foods include:

·Chicken

·Red meat

·Green beans

·Broccoli

·Cauliflower

Although a large amount of people do not like fish and therefore don’t eat tuna, it is available in a number of formats. These include the following:

·Tuna pasta salad

·Tuna steak

·Tuna mayonnaise sandwich filling

·Tuna and sweet corn quiche

·Tuna fish-cake

From the list tuna steak has the highest protein content, solely because it is a solid piece of tuna. Although the other options do contain tuna they also contain other sauces and marinades which could counteract the effectiveness of the tuna if you are looking for a protein rich meal.

Grilling is a great technique for cooking a tuna steak and is popular with those watching their weight and those on a sports specific diet because it drains any fat from the meat. Steaming has a similar effect but for simplicity grilling seems to be the most popular option.

In terms of recipes and seasoning, there are a few different recipes which include grilled tuna steak. Most think of tuna as a sandwich filling or a tuna topping. There are many things you can add to a grilled tuna steak however to add taste, these include the following:

·Honey and mustard marinade- tuna marinated in a mixture of honey mustard, soy sauce, olive oil and vinegar before being grilled.

·Spicy sauce- another which helps add flavour. This marinade is a mixture of garlic, mustard, soy sauce, oil and lemon juice. Coat your raw tuna breast in the marinade before grilling.

·Lemon dressing- this dressing can be added either before cooking or after. Lemon juice on its own works well as a dressing but can also be added with mixed herbs for a flavoursome dressing.

For those looking at grilled tuna steak purely as a healthy source of protein however plain grilled tuna steak is one of the best options. Although the above are tasty family dishes which add flavour and texture to a meal which would otherwise be very simple, they also add calories and nutrients which could hinder muscle mass training.

An alternative to plain grilled tuna steak would be to add vegetable to the dish, adding yet more protein as well as flavour and variety. This is a meal option which could be tailored to suit the needs of the individual. Broccoli, cauliflower, potatoes, spinach, asparagus and green beans are all protein rich vegetables, these could be boiled and served with a grilled tuna steak.

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Cook Time

Prep time: 6 min
Cook time: 5 min
Ready in: 11 min
Yields: Serves four people

Ingredients

  • 4 Tuna Steaks, 1 inch thick
  • Olive oil
  • Black pepper
  • Soy sauce
  1. When grilling tuna I use a a cast iron grill but you can use other griddles and pans that will work just the same. Heat the pan to a very high heat.
  2. Brush the steaks with a table spoon of soy sauce on both sides.
  3. Season both sides of the tuna with black pepper
  4. Lightly cover the pan with olive oil.
  5. Place the steaks in the pan and cook one side for 1 minute an 30 seconds
  6. Turn the steaks and cook again for 1 minute and 30 seconds
  7. Turn the steaks again and cook for 55 seconds.
  8. Turn the steaks again and cook for 55 seconds.
  9. Remove from the pan and let the steaks rest for 6 to 7 minutes.
Nutrition Facts
Serving size: 4 oz
Calories 235
Calories from Fat63
% Daily Value *
Fat 7 g11%
Saturated fat 2 g10%
Unsaturated fat 0 g
Carbohydrates 2 g1%
Sugar 0 g
Fiber 1 g4%
Protein 37 g74%
Cholesterol 67 mg22%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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