Tuna steak is a favorite among seafood lovers, and for good reason. This lean fish is packed with protein, omega-3 fatty acids, and vitamins and minerals, making it an excellent addition to a healthy diet. When cooked properly, tuna steak is juicy, flavorful, and tender. One of the best ways to cook tuna steak is on a cast iron skillet. In this article, we will go over a cast iron tuna steak recipe that is both easy to make and delicious.
Cast Iron Tuna Steak Recipe Ingredients:
- 2 tuna steaks, about 1 inch thick
- 1 tablespoon of olive oil
- 1 teaspoon of sea salt
- 1 teaspoon of black pepper
- 1 teaspoon of garlic powder
- 1 teaspoon of dried thyme
- 1 teaspoon of paprika
- 1 tablespoon of butter
Cast Iron Tuna Steak Recipe Instructions:
- Take the tuna steaks out of the refrigerator and let them sit at room temperature for 15-20 minutes before cooking.
- Preheat the cast iron skillet over medium-high heat. Add the olive oil to the skillet and let it heat up for 1-2 minutes.
- In a small bowl, mix together the sea salt, black pepper, paprika, garlic powder, and dried thyme.
- Pat the tuna steaks dry with a paper towel, then season both sides with the spice mixture.
- Place the tuna steaks in the hot skillet and cook for 2-3 minutes on each side, or until the outside is browned and crispy and the inside is still pink.
- Add the butter to the skillet and let it melt, then spoon it over the tuna steaks. Remove the steaks from the skillet and let them rest for a few minutes before serving.
The Benefits of Eating Tuna Steak
Tuna is an excellent source of protein, which is essential for building and repairing tissues in the body. It is also rich in omega-3 fatty acids, which can help reduce inflammation, reduce the risk of heart disease, and improve brain function. Tuna is also a good source of vitamins and minerals, including vitamin D, vitamin B12, iron, and potassium.
Here are some of the health benefits of including tuna steak in your diet:
1. High in Protein
Tuna is a great source of protein, which is essential for building and repairing tissues in the body. A 3.5-ounce serving of tuna contains about 24 grams of protein, which is roughly half of the recommended daily intake for an adult.
2. Rich in Omega-3 Fatty Acids
Tuna is a rich source of omega-3 fatty acids, which have been shown to reduce inflammation, lower the risk of heart disease, and improve brain function. Omega-3s are also important for maintaining healthy skin, hair, and nails.
3. Low in Fat and Calories
Tuna is a lean fish that is low in fat and calories. A 3.5-ounce serving of tuna contains only about 109 calories and 0.6 grams of fat, making it an excellent choice for those who are watching their weight.
4. High in Vitamins and Minerals
Tuna is a good source of vitamins and minerals, including vitamin D, vitamin B12, iron, and potassium. With vitamin B12, you can maintain healthy nerves and red blood cells, and with vitamin D, you can enjoy strong bones and teeth. Iron is essential for producing red blood cells, and potassium helps regulate blood pressure and fluid balance in the body.
Choosing the Right Tuna Steak
When buying tuna steak, it is important to look for fresh, high-quality fish. Fresh tuna should be firm to the touch and have a mild ocean scent. If possible, buy tuna that is sustainably caught and labeled as such. Albacore tuna is a popular choice for steak, but yellowfin and bigeye tuna are also good options.
Here are some tips for choosing the best tuna steak:
- Look for Freshness: Fresh tuna should be firm to the touch and have a mild ocean scent. If the fish smells fishy or sour, it may not be fresh.
- Check the Color: Tuna should be a deep, rich red color. If the fish is brown or dull, it may not be fresh.
- Ask for Sustainably Caught Tuna: Overfishing is a major problem in many parts of the world, and some species of tuna are at risk of becoming endangered. Look for tuna that is sustainably caught and labeled as such.
Cooking with Cast Iron Skillets
Cast iron skillets are an excellent tool for cooking tuna steak because they heat evenly and retain heat well. To properly care for a cast iron skillet, it is important to season it before using it for the first time and to avoid using soap to clean it. Instead, use a stiff brush and hot water to clean the skillet, then dry it thoroughly and rub it with a thin layer of oil.
Here are some tips for cooking with cast iron skillets:
- Preheat the Skillet: Cast iron skillets take a bit longer to heat up than other types of pans, so it is important to preheat the skillet for a few minutes before adding the tuna steak.
- Use a High Smoke Point Oil: Cast iron skillets can get very hot, so it is important to use an oil with a high smoke point, such as olive oil or vegetable oil.
- Avoid Overcrowding the Pan: Overcrowding the pan can cause the temperature to drop, which can result in steaming instead of searing. It is better to cook the tuna steak in batches if necessary.
- Use a Meat Thermometer: To ensure that the tuna steak is cooked to your desired level of doneness, consider using a meat thermometer to measure the internal temperature. For medium-rare tuna steak, the temperature should be approximately 125-130°F.
Seasoning Tuna Steak
Tuna steak is a relatively mild fish, so it benefits from being seasoned with bold flavors. In this recipe, we use a mixture of sea salt, black pepper, paprika, garlic powder, and dried thyme to give the tuna a savory, slightly spicy flavor. You can experiment with different seasonings to find the combination that you like best.
Here are some tips for seasoning tuna steak:
- Salt and Pepper: A simple salt and pepper seasoning is a classic choice for tuna steak. Be sure to use a coarse salt, such as sea salt or kosher salt, to enhance the texture and flavor of the fish.
- Spices and Herbs: You can also season tuna steak with a variety of spices and herbs, such as paprika, cumin, garlic powder, or rosemary. These flavors can add depth and complexity to the fish.
- Marinades: Marinades can be a great way to infuse tuna steak with flavor. Some popular marinade options include soy sauce, lime juice, honey, and ginger.
Serving Tuna Steak
Tuna steak is a versatile dish that can be served with a variety of sides. It pairs well with roasted vegetables, rice, quinoa, or a salad. For a simple and nutritious meal, you can serve the tuna steak with a side of sautéed spinach or roasted asparagus. You can also top the tuna steak with a sauce or dressing, such as chimichurri, teriyaki sauce, or lemon vinaigrette.
Wrapping Up
Cast iron tuna steak is a simple and delicious dish that can be enjoyed by seafood lovers and home cooks alike. By following the tips and techniques outlined in this article, you can cook a perfect tuna steak every time.
Remember to choose high-quality, sustainably caught tuna, season it with bold flavors, and use a cast iron skillet to ensure even cooking and great searing. Serve your tuna steak with a side of your choice and enjoy the health benefits of this nutritious and flavorful fish.