Grilled tuna is a light and flavorful 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, thawed, or frozen from the freezer section.
Grilling, without adding oil, is among the methods recommended in our prediabetes dietary plan.
It retains the fish’s taste without adding heaviness.
You can use:
– Grill pan – grill – wide ribbed petravera plate;
– Grill pan – grill – wide ribbed petravera plate with parchment paper;
– Non-stick skillet;
– Stone casserole with a glass lid.
Enjoy the grilled tuna with salmoriglio – a Sicilian sauce.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Grill, Plate, Stove
- Cuisine: Italian
Ingredients
- 2 tuna steaks (weight according to dietary plan)
- 1 pinch coarse salt
- 1 pinch mixed peppercorns (with grinder)
- as needed chopped parsley
- 1 drizzle extra virgin olive oil (raw)
- as needed lemon (sliced)
Suggested Tools
- Grill or plate
- 1 Pan with preferably glass lid
Preparation
It is advisable to use tuna steaks that do not release water during cooking, so:
– fresh tuna steaks;
– thawed or well-defrosted tuna steaks.Rinse the tuna steaks under running water and pat dry with kitchen paper: they must be well-dried.
Whether fresh, thawed, or defrosted, remove the tuna steaks from the fridge at least half an hour before cooking.
Pat them further with kitchen paper.Let’s proceed with the cooking.
On a grill pan – grill – ribbed plate
Heat the surface well.
Place the tuna steaks.
Once ready, the steaks will release on their own.
Gently turn them and finish cooking.
Classic striped browning.On a grill pan – grill – ribbed plate with parchment paper
Heat the surface well.
Cut a parchment paper sheet to fit the surface – it should not protrude from the edges as it might burn.
Place the parchment paper sheet on the surface.
Place the tuna steaks on the parchment paper sheet.
Cook for 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 significantly eases grill cleaning.In a non-stick skillet
Heat the non-stick skillet well.
Place the tuna steaks on the hot non-stick skillet.
Once ready, the steaks will release on their own.
Gently turn them and finish cooking.
Uniform browning.In a stone casserole with a glass lid
Heat the surface well.
Place the tuna steaks.
Cover with a lid.
Once ready, the steaks will release on their own.
Gently turn them and finish cooking with the lid on.
Uniform browning, tender and juicy due to covered cooking.Plate.
Season with coarse salt and grind 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 a second course that’s easy to balance with preferably whole grain carbohydrates [bread, pasta, or rice] and vegetables to compose a balanced meal or single dish that helps maintain stable blood sugar levels.
Storage, Tips, and Variations
Enjoy your grilled tuna with salmoriglio – a Sicilian sauce: a fragrant and flavorful raw dressing that pairs perfectly with grilled fish.
Also try it with:
– caramelized onions without sugar.
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, in an airtight container.
You can consume them the next day, after reheating them in the oven or non-stick pan, or cold in a salad.
FAQ (Questions and Answers)
How long should you heat the 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 soon.
Once ready, the steaks will release on their own.How long should the tuna be 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 center?
If the steak has been blast-frozen, you can enjoy it pink in the center.
If you’re not sure about the blast-freezing, it’s preferable to cook it thoroughly.Can I use frozen tuna?
Yes, but it must be completely defrosted and well patted.
Excess water ruins the cooking.Can I bake it instead of grilling?
Oven baking without oil:
– is among the methods recommended in our prediabetes dietary plan;
– is an alternative to grilling;
also, with oven baking, the fish smell in the house is less pronounced than with grilling.
You can read the recipe by clicking the following link: baked tuna with cherry tomatoes.
