Tuna: cooking secrets. Tuna steak in a frying pan - a selection of interesting fish recipes

Tuna Steak – Tuna steak in a frying pan

Tuna steak cooked in a frying pan - this is the recipe when the simpler the tastier. Tuna meat has a special, unique taste that is completely different from fish, rather reminiscent of young beef. You shouldn’t fill it with complex marinades or an abundance of spices; just black pepper, a little soy sauce and salt, if the sauce is not salty. Step-by-step photos will help you prepare it at home.

Choose the degree of roasting at your discretion. If you fry for two minutes on each side, a thin crust will appear on top, but the inside of the tuna will remain reddish and not fully cooked. This frying method can only be recommended when there is no doubt about the freshness and quality of the fish.

It is better to fry tuna that has been frozen until cooked. If you like fully fried fish, fry the steak for five to six minutes on one side and two to three minutes on the other.


  • tuna steak – 2 pcs. (250 g each);
  • sea ​​salt – 2-3 pinches;
  • freshly ground black pepper – 0.5-1 tsp;
  • vegetable oil – 3-4 tbsp. l;
  • soy sauce - 1 tsp. for steak;
  • fresh vegetables for serving.


We rinse the tuna, paying special attention to the part of the steak where the entrails were. After rinsing, blot with a paper towel. Let's dry.

Add salt and pepper the steaks on both sides. Rub salt and pepper into the fish.

Pour soy sauce over the tuna (if the sauce is salty, there is no need to salt the fish). Cover and leave to soak for 5-10 minutes.

Pour a 1.5-2 cm layer of oil into the frying pan. Heat it well so that as soon as the fish is in the frying pan, the bottom is immediately “sealed” and the juice does not leak into the frying pan. Place the tuna in hot oil, set the heat to slightly higher than medium. If the heating turns out to be weak, the tuna will seem to be stewing in its own juice, and it will turn out to be dry.

Over high heat, the fish will burn before it has time to fry and will also be dry, with a dense crust. Fry for 5-6 minutes without turning. If you need medium doneness, do not bring the steak to full readiness, fry for no more than two minutes.

Turning over with a spatula, fry the second side for two to three minutes, pouring hot oil over the tuna. With this frying, a uniform golden crust is formed, the inside of the steak will remain tender and juicy, but at the same time the fish will be completely fried and cooked.

Serve the tuna steak as soon as it comes out of the pan. Fresh vegetables or a light vegetable salad with a dressing of lemon juice and olive oil are ideal as a side dish. For a more substantial meal, you can make French fries. Bon appetit!


  • How to cook delicious tuna in a frying pan? 5 Easy Seared Tuna Recipes
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  • Tuna in a sesame coat, step-by-step recipes with photos

Grilled tuna fillet recipe. Calorie, chemical composition and nutritional value.

Nutritional value and chemical composition of “Grilled Tuna Fillet”.

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

NutrientQuantityNorm**% of the norm in 100 g% of the norm in 100 kcal100% normal
Calorie content147.3 kcal1684 kcal8.7%5.9%1143 g
Squirrels27 g76 g35.5%24.1%281 g
Fats4.4 g56 g7.9%5.4%1273 g
Water68 g2273 g3%2%3343 g
Ash2.534 g~
Vitamin A, RE18.8 mcg900 mcg2.1%1.4%4787 g
Retinol0.019 mg~
Vitamin B1, thiamine0.257 mg1.5 mg17.1%11.6%584 g
Vitamin B2, riboflavin0.216 mg1.8 mg12%8.1%833 g
Vitamin B4, choline61.94 mg500 mg12.4%8.4%807 g
Vitamin B5, pantothenic0.992 mg5 mg19.8%13.4%504 g
Vitamin B6, pyridoxine0.707 mg2 mg35.4%24%283 g
Vitamin B9, folates3.953 mcg400 mcg1%0.7%10119 g
Vitamin B12, cobalamin10.428 mcg3 mcg347.6%236%29 g
Vitamin D, calciferol5.432 mcg10 mcg54.3%36.9%184 g
Vitamin E, alpha tocopherol, TE0.191 mg15 mg1.3%0.9%7853 g
Vitamin RR, NE15.5059 mg20 mg77.5%52.6%129 g
Niacin10.6 mg~
Potassium, K267.75 mg2500 mg10.7%7.3%934 g
Calcium, Ca28.68 mg1000 mg2.9%2%3487 g
Magnesium, Mg25.67 mg400 mg6.4%4.3%1558 g
Sodium, Na514.53 mg1300 mg39.6%26.9%253 g
Sera, S212.24 mg1000 mg21.2%14.4%471 g
Phosphorus, Ph224.9 mg800 mg28.1%19.1%356 g
Chlorine, Cl828.35 mg2300 mg36%24.4%278 g
Iron, Fe1.046 mg18 mg5.8%3.9%1721 g
Yod, I20.35 mcg150 mcg13.6%9.2%737 g
Cobalt, Co40.647 mcg10 mcg406.5%276%25 g
Manganese, Mn0.1069 mg2 mg5.3%3.6%1871
Copper, Cu109.31 mcg1000 mcg10.9%7.4%915 g
Molybdenum, Mo4.494 mcg70 mcg6.4%4.3%1558 g
Nickel, Ni4.8 mcg~
Selenium, Se31.778 mcg55 mcg57.8%39.2%173 g
Fluorine, F80.02 mcg4000 mcg2%1.4%4999 g
Chromium, Cr72 mcg50 mcg144%97.8%69 g
Zinc, Zn0.7499 mg12 mg6.2%4.2%1600 g
Sterols (sterols)
Cholesterol36.21 mgmax 300 mg
Saturated fatty acids
Saturated fatty acids1.2 gmax 18.7 g
14:0 Miristinovaya0.306 g~
16:0 Palmitinaya1.576 g~
17:0 Margarine0.153 g~
18:0 Stearic0.635 g~
Monounsaturated fatty acids0.515 gmin 16.8 g3.1%2.1%
16:1 Palmitoleic0.365 g~
18:1 Oleic (omega-9)0.271 g~
Polyunsaturated fatty acids0.4 gfrom 11.2 to 20.6 g3.6%2.4%
20:5 Eicosapentaenoic acid (EPA), Omega-30.188 g~
Omega-3 fatty acids0.4 gfrom 0.9 to 3.7 g44.4%30.1%
22:5 Docosapentaenoic acid (DPA), Omega-30.047 g~
22:6 Docosahexaenoic acid (DHA), Omega-30.259 g~

The energy value of grilled tuna fillet is 147.3 kcal.

  • Serving = 90 g (132.6 kcal)

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

How to cook medium-rare tuna on a grill pan?

If you have a grill pan, you can make a real restaurant dish or fry it like at a picnic. You can cook steak with vegetables this way, and I recommend adding a minimum of other products so as not to overwhelm the natural taste. The calorie content of the dish is only 153.6 kcal.

Required components:

  • 2 tuna steaks;
  • 1 tbsp. olive oil;
  • a pinch of Provençal herbs;
  • salt and pepper to taste;
  • cherry tomatoes, green salad, pine nuts for decoration (you can take any other vegetables).

How to cook:

1. Mix Provençal herbs with vegetable oil and brush the fish pieces on both sides with a brush. Leave for 15-20 minutes.

2. Heat the grill pan well and place the pieces on the surface. Fry for 40-45 seconds on each side.

If you feel it is not cooked enough, increase the frying time on the other side to 1 minute.

3. Season with salt and pepper directly in the pan.

Tuna medallions, quickly fried in sesame seeds

If you have ever been to the best restaurants, you probably know that fish is present in all types. But not just like that, but in different sauces and breadings. I would like to invite you to cook fish in sesame seeds - it turns out not only tasty, but also stunningly beautiful.

To prepare, take:

  • 1 fresh tuna steak;
  • 1 tsp wasabi;
  • 1 tbsp. sesame oil;
  • 1 tbsp. soy sauce;
  • juice of half a lemon or lime;
  • salt, pepper to taste;
  • olive oil for frying;
  • sesame for breading.

How to cook:

1. Cut the fish into fairly large pieces.

2. Mix wasabi, sesame oil, soy sauce and lime juice. Salt and pepper the marinade.

3. Dip each piece of fish into the marinade, roll in sesame seeds (you can use black, white or a mixture).

4. Heat a frying pan, add a little olive oil. Fry the tuna on all sides just a little so that the inside remains raw.

The exact frying time on both sides depends on the thickness of the pieces - from 20 seconds to a minute.

Cut the fried fish into slices, serve with a green salad and the sauce in which it was marinated.

Tuna in the oven in Asian style: step-by-step recipe

Another simple way to cook tuna in a tasty and unusual way. In this case, the dish can be completely independent, or it can be served with a side dish in the form of noodles or long-grain rice. Sesame oil can be replaced with either another nut oil or just olive oil. Tuna can be used not only in the form of steaks, but also in the form of fillets, which are then cut into small pieces.


  • tuna steaks – 800 g;
  • eggplants – 700 g;
  • rice vinegar – 70 ml;
  • sesame oil – 3 tablespoons. spoons;
  • sunflower oil - for frying;
  • fresh ginger (root) – 2 cm;
  • green onion feathers – 6 pcs.;
  • salt.

Cooking method:

  1. Grate the ginger root and mix with sesame oil and rice vinegar. Pour this sauce over tuna steaks.
  2. Rinse and cut the eggplants into thin slices. Sprinkle generously with salt.
  3. After 20 minutes, rinse under running water and grease the surface with sunflower oil.
  4. Place on a wire rack. Place the marinated fish nearby.
  5. Place a deep baking tray under the wire rack.
  6. Cook the dish at 200 degrees for 10 minutes on one side and the same on the other. During the process, you can baste the tuna with the remaining marinade.
  7. Serve sprinkled with finely chopped onion feathers.

How to bake tuna

Preheat the oven to 220°C. Place the tuna steaks on a greased baking sheet, if you have not previously marinated the fish, brush the tuna with olive oil or melted butter, season with salt and pepper and bake for 7-10 minutes. The steaks should not be thicker than 2 centimeters.

Fry portions and steaks of tuna 1.5-2 centimeters thick over high heat for 3 minutes on each side until golden brown. Fry tuna pieces 2-2.5 centimeters thick over medium heat for 5 minutes on each side.

Tuna steaks with vegetables

Tuna steak recipe. Tuna prepared according to this recipe tastes very much like meat.


  • Tuna – 400 grams
  • Soy sauce - 1 tbsp. spoon
  • Olive oil - 6 tbsp. spoons
  • Lemon juice - 2 tbsp. spoons
  • Garlic - 2 cloves
  • Sesame oil - 1 teaspoon
  • Pepper and salt - To taste
  • Tomatoes – 3 pieces
  • Vegetable oil - 3 tbsp. spoons
  • Sweet pepper - 2 pieces
  • Basil, dill, parsley 3 sprigs each - 9 pieces

Number of servings: 2

How to cook tuna steaks

1. Prepare the marinade. In a small bowl, mix soy sauce, olive oil, sesame oil, lemon juice and pre-chopped garlic. 2. Dry the tuna fillet with paper towels. Then cut it into steaks, approximately two centimeters thick. Place the tuna steaks in a shallow dish, pour over the marinade and put in the refrigerator for two hours. 3. Heat the frying pan (do not grease the grill pan with oil). Remove the garlic pieces from the steaks and place them in the pan. Fry for two to four minutes on both sides. Then transfer the steaks to a plate and cover with a lid. 4. Let's prepare the vegetables. Wash the peppers and tomatoes and dry. Cut the tomatoes into eights or quarters. Cut the peppers in half and cut into thin strips. In a frying pan, in oil, quickly fry the vegetables. 5. Transfer the vegetables to a plate, add salt and add fresh herbs. Place the steak next to the vegetables.

Option with garlic and rosemary

Fried fish lovers will certainly appreciate the tuna steak recipe described below. The dish made from it is perfect for a family dinner and is suitable even for a children's menu. To make this treat you will need:

  • 4 pieces of fish;
  • 2 cloves of garlic;
  • 2 tsp each rosemary, lemon juice and olive oil;
  • 1/3 tsp each ground pepper and kitchen salt.

The washed fish is brushed with olive oil and citrus juice. Then it is peppered, salted, and seasoned with a mixture of crushed garlic and chopped rosemary. The steaks prepared in this way are placed on a preheated frying pan and fried for a couple of minutes on each side. It is important not to overcook the fish, otherwise it will become dry and tough.

Tuna steak with Provençal herbs

A fragrant and juicy steak with spicy Provencal herbs is prepared in just 10-15 minutes.


  • tuna steak – 4 pcs.;
  • Provençal herbs – 2 tsp;
  • olive scented oil - 1 tsp. l.;
  • freshly ground black pepper – a pinch as desired;
  • salt of large fractions - a pinch;
  • lemon slices – 2-3 pcs.

Step by step cooking process:

  1. Freshly ground pepper is mixed with coarse salt and Provençal herbs.
  2. Each portioned steak is brushed with vegetable oil and rubbed with a mixture of aromatic spices.
  3. Place the steaks on a hot frying pan and fry for 2 minutes on each side. The roast will be “medium” - a golden sealed crust and a slightly warm red center. If the degree of doneness is “medium well” or “well”, then the steaks should be fried for 4-5 minutes.

A serving of fish is served with a couple of lemon slices and washed salad greens.

A couple of drops of juice on the hot fish flesh will give the tuna a pleasant light sourness, highlighting the richness of the meat.

Baked tuna (steaks): cooking recipes with photos

Oven-baked fish retains the maximum amount of vitamins and microelements. That is why it is recommended to cook tuna this way. Recipes in the oven (any novice housewife can please their family with steaks) describe in detail the entire process from marinating to actual cooking. Below are three such recipes.

  1. To prepare the next dish you will need 4 fresh steaks of optimal thickness. To begin, prepare a marinade of honey and lemon juice, soy sauce (3 tablespoons each) and pepper in a deep plate. Thanks to soy sauce, no salt is added to the marinade. The steaks are laid out in a single layer, poured with marinade and covered with a lid for 20 minutes. Then the fish is laid out on foil, poured with marinade and sealed. Cooking time in an oven preheated to 180 degrees is 15 minutes in covered foil and another 10 minutes after printing the sheet.
  2. Tuna cooked in the oven in foil is always juicy and tender. According to the recipe, dry the steaks with a paper towel, rub with a mixture of salt and pepper and place on a sheet of foil greased with vegetable oil. Before baking, sprinkle the steaks with lemon juice. After this, each sheet of foil should be sealed tightly and placed on a baking sheet, after pouring a little water on it. Tuna in foil will cook in the oven for about 30 minutes at 180 degrees.
  3. Tuna steaks (800 g) are rubbed with a mixture of salt, pepper and fish spices (1/2 teaspoon each) and placed in a baking dish. Top the steaks with chopped garlic (3 cloves) and poured with vegetable oil (120 ml). Next, the mold is covered with a lid (or foil) and placed in an oven preheated to 180 degrees for 10 minutes. Then the steaks are turned over to the other side and continue to bake for another 10 minutes.

Tuna steak on a grill pan

Ingredients of the dish.

  • Tuna fillet - 400 g.
  • Olive oil - 35 g (5 tbsp).
  • Coarse salt (preferably sea salt) - 10 g (1 tsp).
  • Lemon juice - 20 g (2 tsp).
  • Ground black pepper - 15 g (2 tsp).

Recipe of dish.

Let's start cooking our spicy steak on a grill pan by pre-processing the main ingredient. Wash the tuna fillet under running cold water and dry with paper towels.

Advice from the blog “about treats”. If the fish is frozen and you want to get the maximum benefit and do not want to experience difficulties when slicing, then place the product in the refrigerator for 2-3 hours. The ingredient will defrost and become soft and pliable, and the frying time will be reduced, although not significantly.

I didn’t wait, but I didn’t notice any significant losses from this.

Next we divide the briquette into parts. To do this, cut it into two plates approximately 1 cm thick.

Then from each of them, using a good sharp knife, we make two squares.

Now we cut each piece diagonally and get 8 neat triangular steaks.

Place the grill pan on high heat. No matter what anyone says, I strongly advise you to lubricate its surface with 1 tbsp of olive oil. The dish may be higher in calories, but nothing will burn.

Within 5 minutes the temperature of the cookware will reach the required value.

Mix ground black pepper (2 tsp), salt (1 tsp), lemon juice (2 tsp), olive oil (4 tbsp) in a plate and lightly dip the steaks in the resulting mixture.

If you don’t like coarse salt that gets on your teeth, then replace it with fine salt. In this case, it’s not scary not to comply with the measure; the fish will still take as much as needed. However, in the case of coarse salt, please be careful (no more than 1 teaspoon without a slide), it is very easy to overdo it.

We place our triangles on a hot corrugated surface.

And now we have reached a very important point. Now I will tell you how long it takes to fry steaks on a grill pan.

We process each side for at least 4 minutes, if the fish has not been defrosted, for at least 5 minutes. Nowadays, it’s difficult to find 100% safe products, so it’s better to fry the ingredient completely, like I did.

So, let's start frying on one side.

To get beautiful stripes, press each piece with a spatula for 10 seconds.

We turn the workpieces over and process the other side.

If the cut of the steaks is not red, then they can already be eaten.

So our wonderful dish is ready. I recommend eating it with a vegetable side dish. The freshness of nature's botanicals, combined with aromatic tuna fried on a grill pan, gives health and incredible taste sensations.

Bon appetit and see you again, dear friends!

On a grill pan

To prepare such a dish on a grill pan, in addition to the pan itself, you will need a good long knife with a sharp blade, a mortar and pestle, a board for cutting fish and a plate for beautiful serving.

  • Tuna fillet kg
  • Coriander 1 tsp
  • Fennel 1 pinch
  • Salt 1/2 tsp
  • Ground pepper 1 pinch
  • Olive oil 4 tbsp
  • Lemon 1 piece

Easy recipe for fried tuna steaks at home

I like this fish for its unusual taste, and now I regularly cook it at home. These spicy steaks are just perfect for lunch or dinner. If the steaks are frozen, they must be completely thawed before cooking. Please note that very little lemon juice is needed, otherwise the meat will turn white. There is no need to add salt as the recipe uses soy sauce.

Required Products:

  • 800 g tuna steaks;
  • 1 tsp butter;
  • sunflower oil for frying.

For the marinade:

  • ½ cup soy sauce;
  • ¹⁄₃ glass of olive oil;
  • ½ orange;
  • ¹⁄₃ lemon;
  • 2 cloves of garlic;
  • green cilantro;
  • ½ tsp. oregano.
  • pepper mixture.


1. For the marinade, mix the soy sauce and olive oil in a bowl. Squeeze the juice from the orange and lemon, strain it from the seeds and pulp and add to the bowl.

2. Grind the garlic cloves on a fine grater or pass through a press. Finely chop the cilantro. Place them in the marinade and season with oregano. Pepper and stir.

3. Pour the marinade over the steaks and use a spoon to pour it over each piece of fish several times so that it is thoroughly soaked. Cover the pan with cling film and marinate in the refrigerator for 1 hour.

4. Pour sunflower oil into the pan and add a piece of butter. Heat the frying pan. Remove any pieces of greenery from the steaks to prevent them from burning, and transfer the fish to the pan. Fry the bottom side for 2 minutes, pouring the remaining marinade over the pieces - this will make them juicier.

Recipe for fresh frozen tuna fillet, stewed in a frying pan in marinade

If you don't eat fried foods, try this dish. The cooking method will not affect much; the fish will turn out tender and juicy, but without a golden brown crust. The dish is perfect for those who are struggling with excess weight, as it contains a minimum of calories.

What do you need:

  • 500 g tuna fillet;
  • 0.5 cups soy sauce;
  • 1/3 cup vegetable oil;
  • 1/3 lemon;
  • 2 cloves of garlic;
  • 0.5 tsp oregano;
  • half an orange;
  • a mixture of peppers to taste;
  • sunflower oil for frying;
  • a little cilantro.

Preparation with photo:

1. If the fish has been frozen, it must be prepared as indicated above - defrost, cut and dry thoroughly.

2. Mix the sauce and olive oil, squeeze the juice from the citrus fruits, add it there. Add chopped garlic and cilantro, pepper, salt, and oregano. Mix everything well.

3. Place the prepared pieces in a deep container and fill with marinade. Cover with film and leave in the refrigerator for an hour.

4. Heat a frying pan, fry the fish for 1.5-2 minutes on each side.

Baste the tuna constantly with the remaining marinade to keep it juicy. At the end, you can cover with a lid and simmer for another 1-2 minutes.

Tuna steak

Juicy and appetizing steaks with a golden brown crust are made not only from a piece of meat. I offer an excellent recipe for how to cook tuna steak. It turns out juicy on the inside and has a delicious crust on the outside.


  • Fillet – 0.6 Kilograms
  • Cherry – 200 grams
  • Soy sauce - 100 Milliliters
  • Pepper and salt - To taste
  • Oil – 50 grams
  • Lettuce leaves - To taste
  • Balsamic vinegar - 1 teaspoon
  • Sugar - 1 pinch
  • Ground chili pepper - 1 pinch

Number of servings: 4

How to cook tuna steak

1. Wash the fillet under cold water, then wipe with a paper towel. Cut it into steaks, each 2 centimeters thick, rub them with pepper and salt, put them in a bowl and pour over soy sauce, marinate the fish for 15-20 minutes. 2. Wash the cherry tomatoes, cut each tomato into 2 parts, and place the grill pan on the fire. Place a piece of butter in it, place tomatoes (cut side down) on the melted butter, sprinkle them with balsamic vinegar, sprinkle with sugar and chili pepper. Keep it in the pan for 60-90 seconds, and then remove it. 3. Place the steaks in the same frying pan where you fried the tomatoes. Fry them for 2 minutes over medium heat on each side (until a characteristic golden brown crust appears). 4. Wash the lettuce leaves and wipe them with a paper towel, place them on the steak, and garnish with cherry tomatoes. Bon appetit!

Option with lemon

This aromatic and tasty fish can become a good decoration for any holiday. It turns out very juicy and tender. And under the thin golden crust lies pink meat, which goes perfectly with salads of seasonal vegetables. To reproduce the recipe for preparing tuna steaks, photos of which can be found in this publication, you will need:

  • 2 pieces of fish;
  • whole lemon;
  • 1 tbsp. l. good olive oil;
  • a couple of pinches of salt.

The tuna is washed and blotted dry with disposable towels. Then the fish is rubbed with salt, sprinkled with citrus juice, poured with olive oil and left for at least half an hour. After the designated time has passed, the marinated pieces are placed on a heated frying pan and fried until cooked.

Tuna meat

Tuna meat is a product that is amazing in its unique taste and beneficial qualities.
The tuna diet is loved by many who like to keep their figure in shape and their body in good shape. The abundance of omega-3 fats, easily digestible proteins, and various vitamins provides the body with its daily requirement after eating fish. You can cook tuna steak using different methods, the most popular of which is tuna steak in a frying pan. Cooking recipes are varied; the use of sauces and spicy ingredients makes the dish even more refined. The fish tastes very much like veal, which is sometimes very unexpected for a seafood product, however, fried tuna is loved by millions and deservedly so. It is not difficult to cook seafood using a frying pan; the meat has a dense structure and does not fall apart, so no additional breading is required.

It is very rare to find fresh seafood on store shelves; steaks are usually sold frozen. However, we recommend looking for a fresh product that retains all its taste and beneficial qualities.

Let's consider popular culinary recipes for fried fish with the taste of meat. Let's figure out how and how much to fry gourmet meat at home to make a restaurant dish.

Grilled steak

To grill, 4 dried steaks, weighing 180 g each and 2 cm thick, are rubbed with a clove of crushed garlic and salt. In a separate bowl, mix fresh basil, leek (1/4 cup each), black and hot pepper. Then the grill grate is greased with vegetable oil and each tuna steak is laid out on it one by one. Grilled recipes involve quickly cooking fish, just like in a frying pan, no more than 2.5 minutes on one and the other side. Otherwise, if the tuna is overheated, the steak may become too dry.

The finished fish should be transferred to a plate. Whip heavy cream (1/4 cup), combine with mayonnaise and herbs and pepper. Pour the sauce over the steaks and serve.

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