How to Cook Tuna

Tuna is a fish favored for its strong and distinct flavor. It is an oily and meaty fish that is perfect for steaks. It may also be eaten raw, making it a favorite as sashimi or sushi.

Tuna may be bought canned in water, brine, or vegetable or olive oil.

Always look for the freshest kind of tuna, neatly trimmed with a dark red color, having a meaty smell and firm flesh. Fresh frozen tuna is also acceptable since its flavor and quality does not differ from the fresh ones.


Preparing Tuna


Fresh tuna must not be washed with water before cooking. Frozen tuna should be thawed and like fresh tuna, patted dry with kitchen paper.

Canned tuna is usually drained before using, although the liquid is sometimes used for cooking sauces.


Tuna Steaks


Tuna is a prime type of fish that does not need a lot of added ingredients to flavor it. Tuna steak is ideally cooked medium-rare. Being an oily fish, it dries out rather quickly. If medium-rare is not your preference, make sure that you don’t overcook it.

You will need tuna, vegetable or olive oil, salt, pepper, and a grill or a heavy cast iron skillet.

Instructions for Cooking

  1. Preheat the grill or skillet. Seared tuna steak must be cooked in really high temperature.
  2. Choose a big slice of quality tuna, about one inch thick.
  3. Brush it lightly with oil and season with salt and pepper to taste.
  4. Place it in the hot grill or skillet and cook for not more than two minutes per side for a medium-rare steak. You’re looking for a nicely seared crust and a heated raw middle. For a perfectly cooked tuna, cook the steak for about 4 – 5 minutes per side until cooked thoroughly. Serve with sauce or topping to avoid having a dried out tuna.
  5. Plate and serve immediately.


Tuna Sashimi


You will need fresh sushi quality tuna steak, Wasabi powder, vinegar, soy sauce, chopped chives, crushed garlic, pickled ginger, and steamed white rice.




  1. Choose a really fresh, high quality tuna steak. Cut it into very thin slices and arrange in a plate.
  2. Chill the tuna in the refrigerator after covering it in plastic wrap.
  3. Make the wasabi paste by mixing the wasabi powder with vinegar until it has a paste like consistency.
  4. Mix the chopped chives and the garlic with the soy sauce.
  5. Serve the tuna with wasabi and soy sauce along with bowl of steamed rice and pickled ginger at the side.