02.06.2016

Hi all! With you Vika Leping. Today I will show you how to cook baked tuna in the oven! This dish, as you already know, is made quickly 😀 It is simple, but incredibly tasty. Perfect for athletes, as it contains a very small amount of fat and a very large amount of high-quality protein. And many are chasing protein as happiness, although I don’t quite understand it, but I can definitely recommend tuna for such purposes 😉 I myself adore it for its taste, texture and low percentage of fat content.

Many, by the way, think that I avoid fat altogether, but this is not so. I know how much fat to eat per day, what these fats should be, and I prefer avocados and nut butter, nuts, because I love them very much. And I am much more pleased to eat these foods than fatty fish, although it also has very healthy fats. But if there is a chance to eat salmon, I will definitely do it, do not hesitate 😉 Fresh or frozen tuna dishes also have healthy fats, just not in such quantity.

But I ignore useless fats, and there are a lot of them, for example, in meat, which I don’t eat at all; in fried vegetable oil, fry for a long time without oil or add Ghee, the only oil that does not become carcinogenic when heated. And if you have very sensitive skin, you know that from fried oil, or rather from its poisons, acne immediately appears on your face, so I can say from my own experience that these are not fairy tales. Vegetable oils are very useful until you heat them up. And here is a link for you, if anyone is interested, it's very simple. But to make baked tuna in the oven, you don't need it.

But back to the recipe, otherwise I have already gone far from the topic. A whole tuna baked in the oven is undoubtedly very healthy, tasty and cooks in about 20 minutes. You can also bake tuna fillet, but today I will talk about the whole carcass. Of course, this is not an oceanic giant, but a small fish, somewhere around 1-1.5 kg. Its meat is slightly different from the ocean, for example, it is white instead of burgundy. I don't even know which one I like better. Both go well with vegetables, I usually eat it with, of which I have already accumulated a lot!

So, baked tuna, recipe in the oven, or how to cook tuna.

Ingredients

• - tuna - 1 pc.
• - 0.5 pcs
• - favorite - 0.5 bunch

Cooking method

Cooking tuna in the oven is quick and easy. We turn on the oven at 220 degrees and leave to warm up. Thoroughly clean, wash and gut the fish, remove the gills. You can read a separate article about. Very detailed tutorial. Take a heat-resistant bowl or baking sheet. On the carcass of the fish we make deep cuts, as in the photo, from both barrels, rub with salt and put on a baking sheet.

Fresh tuna dishes, like oven baked tuna, go great with lemon, so if you're wondering how to cook tuna, arm yourself with this citrus. We cut it into circles and in half. We insert the lemon halves into each slot of the fish, put the rest in the abdomen in one layer.

My recipe for cooking tuna in the herb oven is that you choose the herbs you want. Basil, dill, thyme, even rosemary are great, whatever your heart desires. We put the greens in the belly of the fish.

We send the fish to the oven. You can, of course, cover it with foil, but then the dish will look like steamed. Although, tuna baked in foil is also very tasty. Leave the fish for 20-25 minutes, depending on the size of your fish. As a result, the meat should easily separate from the bones. In the meantime, you can prepare a salad, for example, with tomatoes, basil, green onions and yogurt dressing.

Such a fresh salad will perfectly complement lean fish, because the recipe for tuna in the oven does not imply the addition of oil.

After the right time, we take out the tuna - cooking is finished.

We remove the whole lemon with herbs from the slots and from the abdomen. Now you know how to cook tuna in the oven!

Serve the baked tuna in the oven, separating it from the bones. This is easy to do with a fork and knife. We serve salad.

Now I will sum up.

Short recipe: baked tuna in the oven, or how to cook tuna

1. Turn on the oven to warm up to 220 degrees.
2. We wash the fish, clean, gut and remove the gills.
3. We make deep cuts on both sides of the fish, salt and rub salt, put on a baking sheet.
4. We cut the lemon into circles, then in half, stuff each half along the cuts of the upper barrel, put the rest in one layer in the abdomen.
5. Choose your favorite herbs and put them in the belly too.
6. We send it to the oven for 20-25 minutes, depending on the size of the fish.
7. We take the fish out of the oven, take out the lemon and greens, put them on plates, separating the tuna fillet from the bones with a knife and fork.
8. Now you know how to cook tuna in the oven.

Very soon new delicious dishes with photos and detailed descriptions will be waiting for you, so stay tuned so you don't miss out! , it's free! In addition, when you subscribe, you will receive as a gift a collection of full-fledged recipes of 20 dishes that are prepared very quickly, from 5 to 30 minutes, which will save a lot of your time! Eating quickly and tasty is real, just like cooking tuna dishes in the oven.

Vika Leping was with you! Study recipes, cook baked tuna in the oven, tell your friends, like, leave comments, rate, tell what you did and remember that everyone can cook deliciously, that you are more talented than you can imagine and, of course , enjoy your meal! I love you, be happy!

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Prepare the ingredients.

Rinse the tuna fillet with cold water and pat dry with paper towels.
Cut the fillet into steaks, weighing about 150-200 g (the width of one steak is about 2 cm).
Pat each steak dry with paper towels.
Brush the steak with olive oil, salt and pepper.

Roasting on cast-iron (!) grill pan.
Heat a cast iron skillet over medium to high heat, without oil.

Advice. I preheated the cast iron skillet for about 15 minutes. Such a long heating allows the cast iron to warm up well and the steak does not stick to the pan, while leaving a mark characteristic of the grill on the fillet. The fillet is juicy and very tasty.
Attention! Only a cast-iron skillet can be heated strongly! Not every pan will withstand such a long heating. So if you don't have a cast iron skillet, warm it up by brushing it with oil using a silicone brush so that the skillet is hot enough for the steak to sizzle as it pans out.

Lay out the steak (if there are several steaks, leave a distance between them).

Cook over high heat for 2-4 minutes on one side (check the time on the timer).
Flip the steak, reduce the heat and cook for 2-4 more minutes on the other side.

In 2 minutes, the steak is fried to the state of medium rare. The fillet cuts easily with a knife or fork, but remains pink in the middle.
Cook the fillet for 4-6 minutes if you want a fully cooked steak.

Roasting on non-stick frying pan.
Pour 2-3 tablespoons of olive oil into a frying pan and heat a frying pan with oil well over medium heat.
Lay out the steak seasoned with salt and pepper.

Advice. The oil should be well heated and the steak should sizzle when laid out. The hot oil will seal the juices inside the fillets, making them juicy.

Fry 3-5 minutes on one side.
Then turn over and fry for 3-4 minutes on the other side, until desired doneness.
The pan, during frying, does not need to be covered.

Serve the finished steak immediately.
If desired, you can sprinkle the steak with lemon juice when serving.
You can serve a vegetable salad, boiled vegetables (green beans, broccoli, etc.), as well as boiled rice as a side dish.

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In order to enjoy the taste of your favorite treat, it is not at all necessary to go to a restaurant every time and pay for an expensive entourage. If you properly fry the tuna fillet in a homemade pan and serve it with vegetables, it will turn out so tasty that you won’t have to persuade the kids to try a piece. A tender and juicy steak in just a couple of minutes turns into a gourmet dish that will appeal to all fish lovers and even its opponents.

Tuna diet: tasty and healthy

Tuna meat is the richest storehouse of usefulness, including proteins and the very unsaturated omega-3 acid that prevents the development of cancer and gives health to blood vessels.

But the main thing is the exquisite and unexpected taste of this marine life. Tuna fillet is so similar in appearance and taste to cow meat that the French call it “sea veal”.

An ideal option for cooking is a freshly caught fish carcass. Since it is almost impossible to get one far from the ocean, one has to be content with chilled or, more often, frozen seafood. To protect yourself from the very “not the first freshness”, it is advisable to specify the date of delivery of fish to the market when buying.

Tuna fillet should have a uniform light or dark red color. The presence of spots in the color indicates the staleness of the product.

And now we offer original recipes on how you can deliciously fry tuna in a pan to make it juicy and tender.

The secret to making this fish delicious is to marinate it properly. Otherwise, it may become too dry and is unlikely to please gourmets. It is also important to guess how long to fry the tuna in the pan. It is not worth keeping it on fire for too long - slightly underdone steaks are the most tender and juicy. Of course, only truly fresh fish can be cooked this way.

How to fry tuna in a pan

Ingredients

• Tuna steak - about 500 g + -
• - 4 tablespoons + -
• - 1 tsp + -
• - 0.5 tsp + -
• - 4-5 tablespoons + -
• Paprika - 0.5 tsp + -

How to deliciously fry tuna with your own hands in a pan

1. After washing the steaks in running water, remove excess moisture with paper towels.
2. If the pieces of fish are too thick, you need to separate them. Each portioned piece of tuna should be no thicker than 3 cm.
3. We start marinating: mix soy sauce with salt and spices. We generously soak the fish with the resulting marinade.
4. We leave the fish to soak in the marinade for half an hour, not forgetting to cover it.
5. We fry as usual: pour oil into a thick-walled frying pan, heat it, and when it starts to hiss from contact with moisture, lay out the pieces of fish.
6. When a golden crust appears (after 3-4 minutes from the start of frying), carefully turn the steak over to the other side and brown it. If you turn them over after only 1-2 minutes, we get lightly fried pieces with a damp middle. In order for it to reach, after turning off the fire, you need to cover the pan and hold the fish under the lid for a couple of minutes.

Put the finished tuna on fresh lettuce leaves or just on a plate and serve warm with vegetables or your favorite side dish.

How to cook tuna fillet in a pan

There is so much dietary meat in large tuna that it is quite possible to buy a rather impressive piece without a single bone. Cooking and eating it is a real pleasure! To do this, you can use both a regular frying pan and a grill.

Ingredients

• Fillet of tuna fish - about 700 g.
• Olive oil - 3-5 tbsp.
• A mixture of ground peppers - 2/3 tsp
• Salt - 1 tsp

How to deliciously fry tuna fillet in a pan

We prepare the fish for pickling in the same way as in the previous recipe.

• We divide the fillet into portioned pieces weighing up to 200 g and about 2 cm thick.
• Lubricate the fillets generously with oil, salt and pepper them and leave to marinate.

Pour the rest of the oil into the pan (you don’t have to), heat it up strongly, put the fish pieces in. Hot fat blocks the release of liquid from the meat, and all the juices remain inside, which determines the taste of the dish. Brown the fillets on both sides.

Secrets of the most delicious tuna in the pan

• If the soy sauce is too salty, then less salt should be added to the marinade.
• If someone does not like the taste of paprika, you can do without this spice. Instead, it would be nice to add a pinch of a ready-made set of spices that abound in grocery stores, or you can do with black pepper.
• We do not recommend using flour for frying tuna.
• If the household has a non-stick frying pan, you can also refuse oil to reduce the calorie content of the dish to a minimum.

The restaurant menu is distinguished by sophistication and variety. Chefs know how to fry tuna deliciously in a pan, and they do their best for those who love sea delicacies. However, in the presence of fresh fish and the desire to please loved ones with a delicious treat, it is not so difficult to do the same in the home kitchen ...

If you love sea fish, and especially tuna, then this article is just for you. In it, we will tell you that tuna is not only tasty, but also healthy. And we will share some interesting recipes. True, we will not forget to also warn you, since the meat of this fish also has some dangerous properties. But, fortunately, there are not so many of them.

Description and appearance

Tuna belongs to the mackerel family. This is a rather large fish, some of its individuals grow up to 3-4 m in length and have 500-600 kg of weight. Although, in principle, the sizes of these representatives of the family can vary markedly. There are fish "only" 50 cm long and up to 2 kg in weight. Tuna is a predator with a spindle-shaped body narrowed towards the tail. The tail stalk is "equipped" with a large leathery keel.

The dorsal fin is presented in the form of a sickle, which helps with high-speed and long swimming. This fish is an excellent swimmer, it can accelerate up to 90 km/h. Chasing prey, it easily overcomes huge distances. The main food for her is her smaller counterpart - sardine, mackerel, and also crustaceans, mollusks.

Habitat

Tuna is found in tropical and subtropical regions of the Pacific, Atlantic, Indian oceans. But it can also be found in cooler temperate latitudes, for example, in the Black, Azov or Japan Seas.

Did you know? The French nicknamed tuna "sea veal". And the thing is that the color of the flesh of this fish is not pale, but bright red, like that of beef, since its meat contains myoglobin protein, saturated with iron. By the way, once upon a time, tuna was not very popular. For the first time it began to be preserved only in 1903 in the USA. And that's only because there was a sharp decline in the catch of sardines. But over time, people fell in love with such a sea fish and became really popular, which it is today.

Kinds

In nature, there are about 50 varieties of tuna, the most basic are:

Composition and calories

Tuna meat contains 95%, which the human body absorbs almost all. Fish also contains such essential amino acids and a minimum of fat and calories. It is called a dietary product, because 100 g of tuna “stores” only 100 kcal. Therefore, this fish occupies an extremely important place in the diet of athletes. The composition of tuna includes substances that make hair and skin look beautiful and well-groomed - and, the latter also activates the metabolism. In it you will find an almost complete set of vitamins, and not only them.

Important! Tuna is similar in appearance, taste and even chemical composition to animal meat. Therefore, this fish will be an excellent option for those who, for some reason, need to stop eating meat.

Useful and medicinal properties

You already know about the beauty of skin and hair, which tuna helps in finding, and you already know about its dietary properties. Now let's talk about the other most useful properties of this inhabitant of the deep sea:

• has a beneficial effect on the system, helps splitting and normalizes blood circulation;
• helps to get rid of skin diseases and other allergic skin rashes;
• there are no carbohydrates in tuna (only if it is cooked without oil), which makes it good for diabetics;
• by eating this fish, you, without knowing it, are carrying out cancer prevention for yourself, since the enzymes contained in it suppress the activity of free radicals that activate the development of tumors;
• tuna is advised to eat people with disorders, as well as;
• removes toxins from the liver, normalizes the production of useful enzymes in it;
• helps to overcome high blood pressure;
• protects the bones of the elderly from osteoporosis and other ailments of the skeletal system;
• helps to curb the aging process, helps to strengthen the immune system, normalizes metabolism;
• normalizes the reproductive sphere;
• has a positive effect on work.

Did you know? Tuna dishes are an integral part of the diet of students and researchers at Harvard and Berkeley. This fish is certainly present in their menu for the productive work of the brain.

Canned: selection criteria

What you should pay attention to when buying canned tuna:

• First, take a look at the canned food jar. It is good if there are no side seams on it, because rust appears in these places or the metal oxidizes. Do not take a deformed jar, pressure is redistributed inside such a tin, which adversely affects its contents.
• The production date, as a rule, is squeezed out from the inside of the jar. It must also contain an assortment sign, a shift number, an index of the fishing industry - the letter P. The marking made with paint must be resistant and not wipe off even under the influence of moisture.
• It takes about 3 months for the fish to release juices and acquire the most delicate taste. It is better to take a jar with a production date - about 3 months ago.
• Shake the jar: if there is a lot of liquid inside, then there will be few fish there.
• If “albacore” is written on the tin, this indicates that it is definitely tuna in front of you, and not its fake. You remember that albacore is the most valuable variety.
• Pay attention to the manufacturer. In terms of quality, Japan, Italy, and Spain share the championship here. True, here you can often find canned food from Thailand and the Seychelles, where they often save on quality. If you saw canned food made in the Russian Federation, they are 100% frozen fish.
• Having already opened the jar, consider the meat itself. Tuna is rather large in size, and conscientious producers put it in a container in one piece. Such meat with large fibers, without stones. If there are a couple of pieces in the jar or the fish is stratified, then you have either low-quality tuna, or not it at all.

Dangerous properties of meat

Despite all its usefulness, tuna also has dangerous properties. For example, it is better not to eat the meat of very large representatives of this fish, since heavy metals often accumulate in them during their long life. Tuna is contraindicated in women who are carrying or nursing a child, and small children (less than three years old). And, of course, allergy sufferers and people with individual intolerance to the product should not eat this fish. It is said that it should not be eaten by those who suffer from kidney failure. But here it is better to consult with your doctor.

How to cook

Despite the fact that tuna is a fatty fish, after spending too long on the fire, it begins to dry. So keep this in mind when cooking. If you do not know what to cook with tuna fillet, here are some simple recipes for you.

Baked tuna:

Preheat the oven to 220 degrees. Grease a baking sheet with vegetable oil. Cut the fish into steaks 2.5 cm thick each. Put them in a mold, sprinkle with spices, grease the top with pre-melted butter. Bake for 7-10 minutes.

Fried:

Heat a frying pan with three tablespoons on the stove. Rinse the fillet under water, let it drain. For a better taste, the fish can be breaded in whipped and white-black. Fry each fillet on both sides over medium heat for no more than 12 minutes.

Marinated:

Cut the fillet into slices 2 cm thick, put in a container. Make a marinade. If based on 300 g of fillet, then 30 ml of soy sauce and 30 ml of white wine will be enough. Lightly rub the fish with salt and dip in the marinade for a day. To marinate the fillet evenly, during this time turn it over 2-3 times. At the end, drain the marinade, dry the slices. Serve under olive oil. If desired, you can sprinkle a little lemon juice before serving. Canned tuna can also be made at home. There is nothing supernatural in this.

Homemade canned tuna:

• tuna - 1 piece;
• salt - 1 tablespoon;
• vegetable oil - 100 ml;
• black pepper (peas), bay leaf - 8-10 pieces each;
• parchment, baking sleeve.

Free the fish from the guts, remove the fins. Wash and dry. For canned food, we only need a carcass (the head of the fish can be used somewhere else). Cut it into pieces up to 7 cm thick and sprinkle with salt, covering the pieces with a thin layer. Spread the parchment in a convenient container crosswise and pour oil into the resulting recess, add spices. Lower the fish there, tie the paper into a knot. Carefully, without turning over, put this bundle in the baking sleeve, fix the edges well, for example, by connecting them at the top with a bunch. Dip in boiling water so that the bundle does not touch the bottom. Boil for at least 4 hours over medium heat, adding water from time to time. Take out the bundle, let it cool. Canned food can be put in salads, pates, casseroles.

Canned Tuna in Olive Oil:

• olive oil;
• black pepper (peas);
• jars with lids.

Boil fish without a head and spine with salt (100 g of salt per 1 liter of water) for about half an hour - it is necessary that the meat separates from the bones without problems. Do not overcook, otherwise the fish will lose its taste and smell. Remove the fish, cool, dry, remove the skin and bones. Divide it into large chunks, removing the black particles. Throw 5-6 peas of black pepper into each sterilized jar, dip the fish fillet there. Try to build two layers, laying everything as tightly as possible. 2 cm to the edge of the jar should remain empty. Pour olive oil 5 mm above the fish (more than 1 cm should remain to the top of the neck of the jar). Let's get some rest. Remember to remove air bubbles with a spoon. If necessary, add a little more oil.

Close the jars, lower them into a wide container, placing a cloth or a wooden grate on the bottom before that, pour cold water so that it does not reach the edges of the jars. Cover with something on top and sterilize for at least 1 hour from the moment of boiling. Cool the jars without taking them out of the container and without removing the lids from them at all. Everything, the product is ready.

Did you know? In the capital of Japan, Tokyo, there is a traditional annual tuna auction. A few years ago, the owners of the Kiyomura Co sushi restaurant chain set a record at this auction, paying $728.1 thousand for one fish. The weight of the sold lot was tightened by 269 kg. It’s even scary to imagine how much sushi from this fish then cost to restaurant chain visitors!

Now you know not only about all the beneficial properties of tuna, but also have several delicious and simple recipes in your arsenal. For lovers of sea fish, they will definitely come in handy. Most importantly, do not forget about contraindications!