Grilled tuna is a light and tasty fish main course that requires easy and quick cooking
Tuna is low in calories and rich in omega 3 fatty acids.
I buy it fresh, defrosted, or frozen at the freezer counter.
Grilling, without added oil, is among the methods recommended in our prediabetes tailored dietary plan.
It preserves the taste of the fish without being heavy.
You can use:
– grill pan – grill – wide ribbed petravera plate;
– grill pan – grill – wide ribbed petravera plate with parchment paper;
– non-stick pan;
– stone casserole with glass lid.
Enjoy the grilled tuna with salmoriglio – Sicilian sauce.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: Grill, Plate, Stove
- Cuisine: Italian
Ingredients
- 2 steaks tuna (weight according to dietary plan)
- 1 pinch coarse salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- 1 drizzle extra virgin olive oil (raw)
- to taste lemon (sliced)
Suggested Tools
- Grill or plate
- 1 Pan with lid, preferably glass
Preparation
It is advisable to use tuna steaks that do not release water during cooking, so:
– fresh tuna steaks;
– defrosted or well-thawed tuna steaks.Rinse the tuna steaks under running water and pat dry with kitchen paper: they must be very dry.
Whether fresh or defrosted, remove the tuna steaks from the fridge at least half an hour before cooking them.
Pat them further with kitchen paper.Let’s proceed with cooking.
On grill pan – grill – ribbed plate
Heat the surface well.
Place the tuna steaks.
Once ready, the steaks will detach by themselves, gently turn them and complete the cooking.
Classic grilled stripes.On grill pan – grill – ribbed plate with parchment paper
Heat the surface well.
Cut a piece of parchment paper to fit the surface – it should not protrude from the edges as it may burn.
Place the parchment paper on the surface.
Place the tuna steaks on the parchment paper.
Cook 3-4 minutes per side depending on thickness and desired doneness.
Using parchment paper allows you to turn the fish steaks more times without them drying out and greatly facilitates grill cleaning.In non-stick pan
Heat the non-stick pan well.
Place the tuna steaks on the hot non-stick pan.
Once ready, the steaks will detach by themselves, gently turn them and complete the cooking.
Uniform browning.In stone casserole with glass lid
Heat the surface well.
Place the tuna steaks.
Cover with lid.
Once ready, the steaks will detach by themselves, gently turn them and complete the cooking with the lid.
Uniform browning, tender and juicy meats thanks to covered cooking.Plate.
Season with coarse salt and grind the pepper, add chopped parsley and drizzle with extra virgin olive oil.Serve with lemon slices.
Your grilled tuna is ready.
Enjoy your meal!
Grilled fish is an easy second course to balance with preferably whole grain carbohydrates [bread, pasta, or rice] and vegetables to compose a balanced meal or single dish that helps to keep blood sugar stable.
Storage, tips, and variations
Enjoy your grilled tuna with salmoriglio – a fragrant and tasty raw dressing that perfectly matches grilled fish.
Also try it with:
– sugar-free caramelized onions in a pan.
For a crunchy note, sprinkle a handful of toasted sesame seeds on the surface of the grilled tuna steaks.
If there are leftovers, you can store them in the refrigerator, closed in an airtight container.
You can consume it the next day, after heating it in the oven or in a non-stick pan, or cold in a salad.
FAQ (Questions and Answers)
How long should you heat the plate, grill, pan, or casserole?
Heat the surface for at least 3 minutes, it should be scorching.
How to prevent tuna from sticking to the grill?
Avoid turning the tuna steaks too early.
Once ready, the steaks will detach by themselves.How long should the tuna stay on the grill?
From 4 to 7 minutes per side, depending on the thickness of the steak.
Is it safe to eat tuna steak pink in the middle?
If the steak is flash-frozen, you can enjoy it pink in the middle.
If you are not sure about the flash-freezing, it is preferable to cook it completely.Can I use frozen tuna?
Yes, but it must be completely thawed and well patted dry.
Excess water ruins the cooking.Can I bake it instead of using the grill?
The baking without oil:
– is among the methods recommended in our prediabetes tailored dietary plan;
– is an alternative to grilling;
moreover, with baking, the fish smell is less intense than with grilling.
You can read the recipe by clicking on the following link: baked tuna with cherry tomatoes.
