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.

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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.

You can also try these: Egg Recipe, Steak Recipe, Beef Recipe

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!

GARLIC FRIES

• 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.

STUFFED PEPPERS

• 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?

BROWN RICE

• 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!

VEGETABLE KABOBS

• 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!

SALTED CHIPS

• 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!

PASTA SALAD

• 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

• 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

Perfect Oven Baked Tuna Steak Recipe

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(5 votes, average: 4.20 out of 5)
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4.2 from 5 reviews

• Author: Jamasine J
• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Yield: 2 servings

Print Recipe

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Description

Tuna steaks are seared and baked with lemon and sage flavors for an easy and delicious weeknight meal!

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Ingredients

• 12–16 oz tuna steaks
• 3 tbsp olive oil divided
• 1 tbsp fresh sage chopped
• zest of 1 lemon
• 3 cloves garlic minced
• 1/4 tsp kosher salt
• 1/8 tsp black pepper
• 1/2 tsp fennel seed
• lemon wedges

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Instructions

1. Preheat the oven to 425°F. Marinate tuna steaks in a medium bowl with 2 tbsp olive oil, 1 tbsp sage, lemon zest, garlic, salt, black pepper, and sage for 30 minutes.
2. In a cast iron skillet, heat 1 tablespoon olive oil over medium high heat. Remove the tuna steaks from the pan after one minute of searing. Bake for 8-10 minutes, or until tuna steaks are done to preference.
3. Serve with fresh lemon juice and a pinch of coarse salt. Enjoy!

Notes

Broil for 1-2 minutes at the end to add color. Garnish with fresh herbs if desired.

• Category: Fish
• Method: Steak
• Cuisine: American

Nutrition

• Serving Size: 2 servings
• Calories: 291kcal
• Sugar: 2g
• Fat: 10g
• Saturated Fat: 3g
• Carbohydrates: 5g
• Protein: 42g

Keywords: Baked tuna steak recipe, oven baked tuna steak, tuna steak recipe, baked tuna steak

source: https://www.foodfanatic.com/recipes/oven-baked-tuna-steak-dinner/

Tuna is a noble fish with a lot of flavor, and it’s ridiculously simple to prepare. However, it is also very easy to overcook!

How do you make the best tuna balsamic steaks? For me, that means slathering a thick steak in a sweet and sour glaze and baking it to flaky perfection with a pink core.

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HOW TO COOK A BAKED TUNA BALSAMIC STEAK?

Purchase a few high-quality yellow-fin tuna steaks. Check that they are fresh and at room temperature; if they are frozen or too cold, they will not cook properly in the oven.

We’ll season the steaks with olive oil, salt, pepper, and minced garlic.

That’s my trick: the tiny garlic bits stuck in the fish roast in the oven and nicely infuse the fish. You can also incorporate the garlic into the glaze for a similar effect.

To make the balsamic glaze, simply combine balsamic vinegar (the real deal) and brown sugar.

The best things in life are never difficult to understand! You don’t need to season the glaze because the steaks are already seasoned with salt.

In my experience, 10 to 12 minutes in the oven is enough to cook a tuna steak halfway through, and you don’t even need to flip them.

The heat from the baking tray cooks the steak from below — tuna is extremely delicate in this way!

WHEN TO SERVE BAKED TUNA BALSAMIC STEAKS?

Tuna steaks are the ideal dinner for impressing someone on a date night, and as you can see, you don’t even need to be a great cook to turn them into a restaurant-quality meal!

HOW TO COOK TUNA STEAKS PERFECTLY EVERY TIME (THE EASY PEASY WAY!)

1. Purchase tuna that is about 112 cm (half an inch) thick.
2. Remove the tuna from the refrigerator and open the package. Drizzle the tuna steaks with olive oil and season with salt and pepper, then rub the olive oil all over to coat the tuna evenly.
3. Heat a nonstick griddle pan (or regular nonstick frying pan) over high heat for 1 minute while heating the dry frying pan. There should be no oil in the pan.
4. Cook the tuna for 1 minute on each side in a hot pan. Then immediately remove from the pan.
5. And presto! You should have perfectly cooked tuna with a brown top and bottom but a pink center. If you use a griddle pan, it will also have nice char lines.
6. If you prefer tuna that is fully cooked (but not overcooked), cook it for 112 minutes on each side and it should be just cooked through. If in doubt, cut one open to see what’s inside.

HOW LONG TO COOK TUNA STEAKS

When learning how to cook fresh tuna, don’t cook your tuna steaks until no pink remains in the center.

To keep them moist and delicious, remove them from the heat while the center is still pink, using the cooking times specified in the three methods listed above.

HOW TO SEASON TUNA

The first step in your comprehensive guide to cooking tuna fish is to add your desired flavor enhancers.

• Check for scales before cooking tuna steaks. Rinse with cool water if any are present. Using paper towels, pat dry. To determine how long to cook tuna steak, use a ruler to measure the thickness of the fish.

• Fresh tuna steaks benefit from a good marinade recipe, which flavors this relatively mild fish while also keeping it moist during cooking. It only requires a short marinating time, ranging from 15 minutes to 4 hours in the refrigerator. Tuna goes particularly well with Asian-inspired flavors.

• Instead of marinating, brush the fish with olive oil or melted butter and season with salt and pepper to taste. Brush tuna with olive oil and lemon juice, then season with fresh herbs (such as rosemary or tarragon), salt, and ground black pepper. Alternatively, try one of these delectable spice blends.

HOW TO BUY AND STORE FRESH TUNA

If you start with a good piece of tuna, any method of cooking it will yield the best results. Here’s what you should look for.

• Fresh tuna comes in a long loin that is cut into tuna steaks by a fishmonger (a person or retailer who sells fish). Tuna season typically runs from late spring to early fall, but it is available frozen all year. If you’re wondering how to cook frozen tuna steak, simply follow the same instructions as above after thawing the tuna steaks in the refrigerator for 24 to 48 hours.

• Raw tuna ranges in color from light pink to reddish-brown, depending on the variety. It is possible to have a dark portion on the steak that is edible but has a stronger flavor. This section is sometimes trimmed before you buy it.

• Tuna steaks are available skinned. Look for tuna with moist flesh and a fresh, pleasant, rather than fishy, odor.

• When shopping, allow for one 4- to 5-ounce tuna steak per person. Cook tuna on the same day you buy it for maximum freshness.

HOW TO MAKE SEARED TUNA STEAK

Pat the thawed, raw tuna steak dry with a paper towel. The exterior will be finished next season.

You can season it simply with salt and pepper, or you can roll it in sesame seeds, as we did for our sesame seared tuna Buddha bowls, one of our favorite healthy tuna recipes.

You can also use a dry rub, as we do in this blackened tuna recipe.

Slightly cool. Put the tuna in an 11 X 7 X 1 1/2 in. a baking dish Pour the marinade over the tuna. Cover and chill for 2 hours.

Remove the tuna from the marinade, reserving the marinade. Preheat the grill. Arrange the tuna on the grill, with the thickest portions on the outside.

Turn the tuna steaks over and baste with the marinade. Serve right away with the warm marinade.

HOW TO BAKE TUNA STEAKS

Here’s how to cook tuna steak in the oven so you can use your stovetop to make a side dish.

• Preheat the oven to 450 degrees Fahrenheit. Place tuna steaks in a single layer on a greased baking sheet ($9, Target) or sheet pan. Brush the tuna steaks with melted butter or olive oil and season to taste if they haven’t been marinated.

• Bake for 4 to 6 minutes per 12-inch thickness of fish, or until fish begins to flake but is still pink in the center when tested with a fork.

Frequently Asked Questions

Flaky Baked Tuna Balsamic Steak Recipe

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(2 votes, average: 5.00 out of 5)
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5 from 2 reviews

• Author: Jamasine J
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes
• Yield: 2 servings

Print Recipe

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Description

These tuna steaks are simple to prepare but full of flavor, thanks to the delicious balsamic glaze. They’re perfect for busy days because they’re ready in minutes.

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Ingredients

• 4 tuna steaks (3/4 inch thick and 6 ounces each)
• 1–1/4 teaspoons pepper
• 1/4 teaspoon salt
• 4 teaspoons dark brown sugar
• 1/2 teaspoon cornstarch
• 1/4 cup chicken broth
• 1 tablespoon balsamic vinegar
• 1 tablespoon soy sauce

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Instructions

1. Season the tuna with pepper and salt to taste. Moisten a paper towel with cooking oil and lightly coat the grill rack with long-handled tongs. Grill the fish over medium heat, covered, or broil 4 in. Remove from the heat and cook for 3-5 minutes on each side for medium-rare, or until the center is slightly pink.
2. Meanwhile, combine the remaining ingredients in a small saucepan until smooth. Bring to a boil and cook, stirring constantly, for 1 minute, or until thickened. Serve with grilled fish.

• Category: Fish
• Method: Steak
• Cuisine: American

Nutrition

• Serving Size: 2 servings
• Calories: 687kcal
• Sodium: 720mg
• Fat: 30g
• Saturated Fat: 6g
• Carbohydrates: 17g
• Protein: 77g
• Cholesterol: 125mg

Keywords: Tuna steak, balsamic tuna steak, fish steak, baked tuna steak balsamic recipe

source: https://www.kitchentricks.com/blog/baked-tuna-balsamic-steak-recipe/