How to Broil Tuna Steaks
Tuna steaks are a high-quality protein and low-calorie food with very little fat. Tuna contains omega-3 essential fatty acids, which are important for the prevention of asthma, cancer, stroke, diabetes and depression. Broiled and baked tuna also improves the cardiovascular system and prevents heart failure according to a 2006 study by Dariush Mozaffarian, M.D., assistant professor of medicine along with researchers, J. S. Gottdiener and D. S. Siscovick at Harvard Medical School.
Tuna steaks also contain higher levels of mercury than most fish. Mercury poisoning effects the nervous system and is cumulative, effecting unborn fetuses and children more than adults. The U.S. Department of Health and Human Services advises those at "high risk" namely, pregnant women, breastfeeding women, women of childbearing age, and children younger than 6, "Do not eat more than six ounces of 'white' or 'albacore' tuna or tuna steak each week."
Safely eat up to 6 oz. of tuna steaks no more than twice weekly, if you are not at "high risk," according to the State of Connecticut Department of Public Health 2008 Fish Consumption Advisory.
Tuna steaks are firm with a more "meaty" texture compared to other types of fish and come in several varieties. Salmon and tuna can be used interchangeably in recipes. Use tuna steaks in recipes calling for salmon steaks.
Does this Spark an idea?
Other People Are Reading
Things You'll Need
- Olive oil
- Garlic clove
- Lemon or lime juice
- Soy or tamari sauce
- Ginger root or ground ginger
- Dijon honey mustard
- Black pepper
- Tuna steaks, 1 inch thick, 1 per person
- Bowl
- Wooden spoon
- Whisk (optional)
- Basting brush
- Plastic wrap
- Large dish
- Broiler pan
- Serving platter (optional)
Instructions
-
-
1
Rinse the tuna steaks under cool running water. Pat them dry.
-
2
Add to your bowl, 1/4 cup of lime or lemon juice, 3 tbsps. of olive oil, 1/4 cup of soy or tamari sauce, 2 tbsps. of Dijon honey mustard and 1/4 tsp. of black pepper.
-
-
3
Chop one garlic clove finely. Add the chopped garlic to the ingredients bowl.
-
4
Grate 1 tsp. of fresh ginger root or measure 1/2 tsp. of ground ginger. Add the ginger to the bowl.
-
5
Mix the ingredients together well with a wooden spoon. Consider using a whisk to blend the ingredients even more thoroughly.
-
6
Place the tuna steaks into a large dish. Pour or brush the mixture on the tuna steaks to coat them, both sides.
-
7
Cover the dish with plastic wrap. Marinate the steaks in the refrigerator for about 30 minutes.
-
8
Spray a broiler pan with nonstick spray. Preheat the broiler.
-
9
Place the tuna steaks on the broiler pan. Broil 5 minutes per side.
-
10
Transfer the broiled tuna steaks to a serving platter or to individual plates. Spoon any remaining sauce from the bowl on top of each steak.
-
1
Tips & Warnings
Buy Northwest-caught tuna steaks, if possible. The water is cleaner there resulting in less mercury in tuna and other fish, according to nutritionist and author Susan M. Kleiner, Ph.D., R.D., F.A.C.N., C.N.S.
Serve grilled tuna steaks with a mixed green salad, steamed broccoli, brown rice, and a Pinot Noir, Riesling or sake.
Tuna steaks should be slightly pink in the middle after broiling.
Women should exercise caution when eating tuna steaks if you are pregnant, breast feeding or of childbearing age. Tuna steaks and canned albacore tuna contain higher levels of mercury than canned light tuna and other types of fish. The FDA suggests you eat no more than 6 oz. of tuna steaks per week. This applies also to children younger than 6 years of age.
Do not overcook the tuna steaks when broiling. They will dry out quickly and lose their flavor.
Avoid buying tuna steaks with brown spots.
References
- National Institutes of Health's PubMed Central: Mercury in Commercial Fish: Optimizing Individual Choices to Reduce Risk
- PubMed: Intake of Tuna or Other Broiled or Baked Fish Versus Fried Fish and Cardiac Structure, Function, and Hemodynamics
- FDA Draft Advisory: An Important Message For Pregnant Women About the Risks of Mercury in Fish and Shellfish
