Tuna: The Healthy and Versatile Fish You Need in Your Cooking Repertoire

Author: Joost Nusselder, author of The Essential Japanese meal planner cookbook Updated July 27, 2022

A tuna is a saltwater finfish that belongs to the tribe Thunnini, a sub-grouping of the mackerel family (Scombridae) – which together with the tunas, also includes the bonitos, mackerels, and Spanish mackerels.

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Getting to Know Tuna

Tuna is a saltwater fish that belongs to the mackerel family. It is a large and firm fish that can grow up to 15 feet long and weigh over 1,500 pounds. Tuna is usually sold in cans, but it can also be found fresh or frozen in grocery stores. There are several types of tuna, including:

• Ahi: This is a specific type of tuna that is usually eaten raw as sashimi or used in sushi rolls.
• Albacore: This type of tuna is also known as white tuna and is sold in cans as solid white tuna.
• Bluefin: This is the highest quality tuna and is usually sold at a high price point.
• Skipjack: This is the most commonly sold tuna and is usually the lowest priced option.

Choosing the Right Tuna

When buying tuna, it’s important to look for the following:

• Firm texture: Tuna should have a firm texture and hold its shape when cut.
• Red color: Fresh tuna should have a bright red color.
• No fishy smell: Tuna should not have a strong fishy smell.
• Local and sustainable: Whenever possible, choose local and sustainably caught tuna.

Prepping Tuna for Recipes

Before cooking with tuna, it’s important to prep it properly:

• Cut thinly: For recipes that call for thinly sliced tuna, use a sharp knife to slice the tuna against the grain.
• Remove any bones: If using fresh tuna, make sure to remove any bones before cooking.
• Refresh canned tuna: If using canned tuna, drain the water and rinse the tuna with cold water to refresh it.

Storing Tuna

To store fresh tuna, follow these steps:

• Store in the refrigerator: Keep fresh tuna in the refrigerator and use within a day or two.
• Freeze for longer storage: If you want to store fresh tuna for longer, wrap it tightly in plastic wrap and freeze for up to three months.

To store canned tuna, follow these steps:

• Keep in a cool, dry place: Store canned tuna in a cool, dry place like a pantry or cabinet.
• Use within a year: Canned tuna can be stored for up to a year.

Notes on Seasoning Tuna

When seasoning tuna, keep these tips in mind:

• Keep it simple: Tuna has a great flavor on its own, so don’t overpower it with too many seasonings.
• Salt and pepper: A little salt and pepper go a long way in bringing out the flavor of tuna.
• Coat lightly: When adding seasonings to tuna, make sure to coat it lightly to avoid overpowering the fish’s natural flavor.

Discover the Tasty World of Tuna: What You Need to Know About Its Flavor

Tuna is a versatile fish that comes in different varieties, each with its own unique taste. Here are some of the most common types of tuna and how they taste:

• Yellowfin Tuna: This type of tuna has a mild, meaty flavor that is perfect for grilling or searing. It has a firm texture and a pinkish color.

• Albacore Tuna: Albacore tuna has a mild, slightly sweet flavor and a delicate texture. It is often used in canned tuna and sushi.

• Bluefin Tuna: Bluefin tuna has a rich, buttery flavor and a tender texture. It is considered a delicacy in many parts of the world.

How to Add Flavor to Tuna

While tuna has a great taste on its own, there are many ways to enhance its flavor. Here are some ideas:

• Marinate it: Marinating tuna in soy sauce, ginger, and garlic can add a savory flavor to the fish.

• Switch up the seasonings: Try using different herbs and spices to season your tuna, such as rosemary, thyme, or cumin.

• Serve it with a sauce: A creamy white sauce or a tangy vinaigrette can add a burst of flavor to your tuna dishes.

Preparing and Serving Tuna

Tuna can be prepared in many ways, including grilling, searing, baking, and even raw in sushi. Here are some tips for preparing and serving tuna:

• Make sure to remove any bones and skin before cooking.

• Tuna is best served medium-rare to preserve its flavor and texture.

• Tuna can be served as a main dish or added to salads, sandwiches, and pasta dishes.

• Tuna pairs well with a variety of sides, such as roasted vegetables, rice, or potatoes.

Why Tuna is a Good Choice for Your Dishes

Tuna is not only delicious but also a healthy choice for your meals. Here are some reasons why:

• Tuna is high in protein and low in fat, making it a great option for those watching their weight.

• Tuna is rich in omega-3 fatty acids, which have been shown to have many health benefits, including reducing inflammation and improving heart health.

• Tuna is a versatile ingredient that can be used in many different dishes, from salads to sandwiches to sushi.

So, go ahead and explore the tasty world of tuna. With its variety of types and flavors, there’s sure to be a tuna dish that will satisfy your taste buds.

Preparing Your Tuna: A Step-by-Step Guide

• When buying fresh tuna, look for bright, clear eyes and shiny skin.
• Check the flesh for firmness and a deep red color.
• If buying tuna steaks, measure the thickness to ensure even cooking.
• Tuna is usually sold in loin or steak cuts, depending on the type and availability.
• Store fresh tuna in the fridge and use within a day or two for optimum freshness.

Thawing Frozen Tuna

• If using frozen tuna, thaw it in the fridge overnight.
• Rinse the fish under cool water and pat dry with paper towels.
• Thawing in the fridge helps keep the fish moist and prevents it from becoming mushy.

Cutting and Cleaning Tuna

• Start by rinsing the tuna under cool water and patting it dry with paper towels.
• Cut the tuna into the desired size and shape for your dish.
• For best results, cut against the grain of the fish.
• Brush the tuna with olive oil to help it cook evenly and add flavor.
• Season the tuna with salt and pepper or your favorite marinade.
• If marinating, let the tuna sit for at least 30 minutes or up to 2 hours for more intense flavors.
• For a mild flavor, pair the tuna with snipped herbs or a light lemon sprinkle.
• Depending on the dish, you can also add vegetables to the marinade for a great pairing.
• Instead of olive oil, try brushing the tuna with melted butter for a richer flavor.
• Brushing the tuna with butter also helps prevent it from sticking to the grill or pan.

Cooking Your Tuna

• Heat your grill or pan to medium-high heat.
• Place the tuna on the grill or pan and cook for 2-3 minutes per side for rare, 4-5 minutes per side for medium, or 6-7 minutes per side for well-done.
• Check the internal temperature of the tuna with a meat thermometer to ensure it reaches 145°F (63°C).
• Let the tuna rest for a few minutes before serving to allow the juices to redistribute.
• Serve your tuna with your favorite sides and enjoy!

Remember, every fishmonger or retailer may have their own instructions on how to cut and clean tuna, so don’t be afraid to ask for tips and advice. With this complete guide, you’ll know how to prepare your tuna perfectly every time.

Seasoning Tuna: A Flavorful Guide

Once your tuna is cooked, it’s time to add some flavor. Here’s how to do it:

• Sprinkle with salt and pepper: This is a simple yet effective way to enhance the tuna’s flavor.
• Brush with sauce: Whether it’s soy sauce, teriyaki sauce, or something else, brushing your tuna with a flavorful sauce can take it to the next level.
• Add some spice: Wasabi, chili flakes, or cayenne pepper can add a nice kick to your tuna.
• Apply sesame seeds: Roll the cooked tuna in toasted sesame seeds for a nice crunch and nutty flavor.

The Health Benefits of Tuna: A Twist on Classic Flavors and Textures

Tuna is a quick and easy ingredient to add to any meal, but is it healthy? The answer is yes! Tuna is a great source of protein, omega-3 fatty acids, and essential vitamins and minerals. Here are some of the health benefits of incorporating tuna into your diet:

• Protein: Tuna is a lean protein source, making it perfect for those looking to build muscle or maintain a healthy weight. One serving of tuna contains around 20 grams of protein, which is essential for repairing and building muscle tissue.

• Omega-3 Fatty Acids: Tuna is rich in omega-3 fatty acids, which are essential for heart health. These fatty acids can help reduce inflammation, lower blood pressure, and improve cholesterol levels.

• Vitamins and Minerals: Tuna is a great source of essential vitamins and minerals, including vitamin D, vitamin B12, and selenium. These nutrients are important for maintaining a healthy immune system, promoting bone health, and supporting thyroid function.

A Twist on Classic Tuna Recipes

Tuna is a versatile ingredient that can be used in a variety of dishes. Here are some quick and easy recipes that put a twist on classic tuna flavors and textures:

• Tuscan Tuna Salad: Mix canned tuna with chopped tomatoes, olives, and fresh herbs for a Mediterranean-inspired salad. Serve on a bed of greens for a healthy and satisfying meal.

• Baked Tuna Sandwich: Layer canned tuna, cheese, and your favorite veggies on a sandwich roll. Bake in the oven for a few minutes until the cheese is melted and the bread is toasted.

• Tuna and Pasta Salad: Cook your favorite pasta and mix with canned tuna, chopped veggies, and a simple vinaigrette. This dish can be refrigerated and enjoyed as a quick and easy meal throughout the week.

Storing Tuna for Optimal Freshness

To ensure your tuna stays fresh and flavorful, it’s important to store it properly. Here are some tips for storing tuna:

• Use an airtight container: Store your tuna in an airtight container, such as a Pyrex glass dish with a pop-on lid. This will help keep the tuna fresh and prevent any odors from seeping into the container.

• Keep it refrigerated: Tuna should be stored in the refrigerator at all times. If you’re using canned tuna, make sure to drain the liquid before storing it in the fridge.

• Use it in a timely manner: Tuna should be consumed within a few days of opening the can or package. If you’re using fresh tuna, make sure to use it within a day or two of purchasing it.

Incorporating tuna into your diet is a great way to add flavor and nutrition to your meals. Whether you’re making a classic tuna salad or trying out a new recipe, tuna is a versatile ingredient that can be enjoyed in a variety of ways.

Conclusion

So, there you have it- a guide to cooking with tuna. It’s a versatile fish and great for adding flavor to many dishes, especially salads and sandwiches. Just remember to prep it properly, and you’ll be enjoying a delicious meal in no time!

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Bitemybun's family recipes with complete meal planner and recipe guide.

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Joost Nusselder, the founder of Bite My Bun is a content marketer, dad and loves trying out new food with Japanese food at the heart of his passion, and together with his team he's been creating in-depth blog articles since 2016 to help loyal readers with recipes and cooking tips.