This Oven Baked Tuna Steak Dinner is quick and simple to prepare, making it ideal for busy weeknights!
After a long day at work, you may not feel like cooking when you get home. You might even be tempted to order takeout or eat at a restaurant.
However, not only can this be costly, but it can also be hazardous to one’s health.
The good news is that this Oven Baked Tuna Steak Dinner is not only quick and simple to prepare, but it tastes just like eating out!
This keto-friendly recipe takes only 25 minutes to prepare! To save time on cleanup, line your pans with aluminum foil before you begin.
IS TUNA STEAK GOOD FOR YOU?
Tuna steak is nutritious! It’s high in protein and Omega-3 fatty acids, which are good for your heart. There’s also canned tuna.
Tuna steaks are also very low in fat. The only thing to keep in mind is that larger fish, such as tuna, contain more mercury than smaller fish. As a result, eating tuna more than twice a week is not recommended.
WHAT DOES TUNA STEAK TASTE LIKE?
Tuna steak is a lean cut of fish. It’s an excellent substitute for beef steak.
It has a light flavor that compliments marinades well. It has a melt-in-your-mouth texture and is meaty yet flakey.
If you’re a big meat eater who’s not sure how you’d feel about fish, tuna is a great fish to try to ease yourself into eating more fish. I’m sure you’ll enjoy it and won’t miss the meat!
WHAT TYPE OF TUNA SHOULD YOU USE IN THIS RECIPE?
If you can find fresh tuna steaks at your local supermarket or fishmonger, choose steaks that are about an inch thick and weigh about six ounces.
If not, frozen steaks will suffice; simply place them in the fridge to defrost before leaving for work in the morning.
When deciding which type of tuna to buy, consider Yellowfin. It’s less expensive and easier to find than Bluefin, but it’s just as good!
If you prefer salmon to tuna steaks, this recipe works well with it as well. Instead of placing the salmon on the baking pan, make little foil pouches in which to cook the salmon.
En papillote is a French term for this method of cooking. The liquid aids in the creation of steam within the foil, which aids in the cooking of the fish. If you want to give it a try, it will also go well with tuna!
We like to serve this with asparagus, but if you don’t like it, you can replace it with green beans.
Hold the parmesan and instead squeeze over some lemon juice when cooking the asparagus for a healthier alternative.
HOW TO COOK TUNA STEAKS
There is nothing to this recipe, and it is extremely simple.
Using a paper towel, pat down your tuna filets to remove any excess liquid from the fish. You want to do this so that it fries evenly.
TUNA STEAK SEASONING
- After removing any moisture from the tuna with paper towels, season the tuna steaks with salt, coarse black pepper, and a generous amount of toasted sesame seeds.
- You want to add some saturated fat to a heavy-bottomed skillet, such as a cast iron skillet.
- You want a fat that can withstand high temperatures without burning, such as avocado, rapeseed, or toasted sesame oil. When cooking on high heat, avoid using olive oil.
COOKING TUNA STEAKS
Sear your tuna filet on each side in a skillet until it is cooked. You can cook it however you want, but this recipe works well for cooking your tuna too rare.
SERVING YOUR SEARED TUNA STEAKS RECIPE
- After you’ve cooked your tuna steaks, slice them and drizzle them with fresh lemon juice. This is entirely optional. This seared tuna steaks recipe is fantastic right out of the skillet. It goes well with fried rice, steamed vegetables, salsa, or salad.
- Today’s salad is one of my summer favorites! There’s a mix of greens with mint, fresh mango, cucumbers, and green onions, as well as a spicy mango dressing and, if desired, a drizzle of olive oil. This is a recipe that tuna lovers should not pass up. If you’ve never cooked with tuna before, you’ll want to after trying this recipe.
- You’ll be surprised at how simple this recipe is, and you’ll be able to whip it up quickly whenever you want a satisfying and healthy meal.
WHAT TO SERVE WITH TUNA STEAK
SALAD WITH VINAIGRETTE DRESSING
- Here’s something simple but adaptable to go with your tuna steak. I enjoy a good fish salad. Try a simple salad with lettuce, cucumbers, tomatoes, red onions, and vinaigrette dressing for tuna. Of course, if you prefer something creamier or fruitier, you can make your own version. Whatever way you prepare your salad, it will undoubtedly be a healthy and delicious side dish to complement your tuna steak.
ROASTED LEMON POTATOES
- Without potatoes, no list of side dishes is complete! It goes well with almost anything and there are so many different ways to make them. Serve your tuna with potatoes and a squeeze of lemon on the side to cut through the richness of the fish. With a little olive oil and rosemary, you’ll have a fantastic combination!
- Here’s an additional potato option: garlic fries! It’s not the healthiest option on this list, but let’s be honest: it’s also likely to be the most popular! Fries are simply too delicious to pass up. I like to add a little extra flavor to tuna by sprinkling some garlic powder on top. You can experiment with different flavors or even make a dip!
FRIED VEGGIES WITH TERIYAKI SAUCE
- Asian sauces are THE BEST, so we had to include them as one of the best side dishes to go with your tuna steak. Stir fry some vegetables with teriyaki… it’s a very simple sauce to make at home! All you need is water, brown sugar, soy sauce, honey, and garlic to get the perfect hint of sweetness that will make your meal a hit.
- Here’s another side dish for you to get creative with. Stuffed peppers are a lot of fun to make and go well with almost any main course. When I serve them with fish, I like to top them with a creamy stuffing made of quinoa or rice, onions, tomatoes, eggplant, and possibly some cream cheese. Yummy!
BAKED SWEET POTATOES
- If you don’t like potatoes, why not try sweet potatoes? They’re a tasty and healthy alternative that’s also quick to make. I like to slice them into thick strips, drizzle with honey, and bake them as a side dish to tuna. It will give your fish a sweet flavor that you will enjoy.
FRIED GREEN BEANS
- I like green beans because they’re healthy, but everything tastes better when it’s fried. I’d dip green beans in tempura batter and deep fry them as a side dish for tuna steak for a little crunch. You can also do this with a variety of other vegetables, such as asparagus or eggplant. For even more flavor, serve with a good bleu cheese dip. It’s a little sinful, but it’s still vegetables, right?
- If you’ve never had brown rice before, you’re in for a treat! Brown rice is unpolished rice, which is higher in fiber and a healthier alternative to white rice. For a hearty and filling meal, serve your tuna steak over a bed of brown rice. Garlic brown rice is also an option. Delicious!
- Skewered vegetables are another great way to serve vegetables with your tuna. Before roasting or baking vegetable kabobs, I like to brush them with an olive oil, garlic, basil, oregano, salt, and pepper marinade! There are numerous vegetables that can be used, but tomatoes, onions, eggplant, and cucumbers are just a few of my favorites. Definitely give it a shot!
- There’s no denying that the potato reigns supreme among all sides. To add flavor and crunch to your tuna steak, serve with lightly salted chips. You can also season your chips with other flavors such as garlic, barbeque, and parmesan, or make a dip. You can never go wrong with this side!
- If a typical green salad is too light for you, try a pasta salad instead. To make a classic Italian pasta salad, combine rotini or any short pasta, cherry tomatoes, cubed salami, olives, red onion, and parsley in a vinaigrette dressing. You can also make a vegetarian version by omitting the salami, which I prefer when paired with tuna. It’s nutritious, filling, and delicious!
- Cheese-stuffed mushrooms are a fun twist on the more traditional stuffed peppers. Doesn’t that sound delectable? This side dish requires a little more time to prepare, but it is well worth the effort. Use button mushrooms and a variety of cheeses, such as cream cheese, smoked cheddar, and Parmesan, to make the best cheese-stuffed mushrooms. Add some onions, garlic, or even red peppers if desired. Believe me, once you’ve tried them, you’ll be making stuffed mushrooms all the time.
Frequently Asked Questions
Tuna cooking temperature should reach 145 degrees Fahrenheit before your tuna steak is ready to season and serve, according to the FDA.
The short answer is YES if you want your tuna steak to be raw in the middle. A properly cooked tuna steak should have a seared exterior but be raw on the inside. This is due to the fact that tuna steaks are cut from the fish’s loin.
Because overcooked tuna steaks become dry and chewy, the center should still be pink when done.
Can you eat raw tuna steak? Yes, when prepared properly, raw tuna is generally safe to eat and is actually quite nutritious. The best pieces of tuna are frequently saved for this type of consumption, so don’t dismiss raw tuna steak as unappealing. Sushi bars and fine dining establishments frequently serve it, and for good reason.