How to Cook Tuna Steaks
It Is All In The Preparation
Tuna offers a host of nutritional benefits, but proper preparation is the key to keeping it healthy. Deep frying, breading or pan frying the fish adds unnecessary amounts of fat, carbohydrates and calories. Seasoning with many of the readily available store bought sauces and glazes may add large amounts of salt and unwanted carbohydrates. When it comes to tuna, less is often more, and knowing how to cook tuna steaks is a great first step toward overall improved health.
Facts About Fish
More and more individuals are discovering the amazing health benefits of fish. Filled with healing omega-3 fatty acids, fish consumption has been shown to help prevent a myriad of health issues including:
- Rheumatoid arthritis: Omega-3 fatty acids aid in the reduction of joint pain and stiffness.
- Heart Attacks: Studies show a one-third reduction in succeeding heart attacks.
- Clogged arteries: Omega-3 fatty acids not only aid in maintaining healthy clog-free arteries, but they also reduce the risk of re-clogging cleared arteries by up to 50 percent.
- Migraines: Studies show omega-3 fatty acids aid in the reduction of the instance and severity of migraine headaches.
- Ulcerative Colitis: Studies have shown that by eating fish, the instances of the need for prescription medication were reduced by one-third.
- Multiple Sclerosis: Studies indicate symptoms were improved in a number of patients who consumed omega-3s found in fish.
Why Tuna Steaks?
Tuna are cold, deep sea fish. As such, they are one of the richest sources of omega 3s. Moreover, one 4-ounce tuna steak provides only 1 g of fat while offering a huge 26 g, or 54 percent, of your daily requirement of protein, and 500 mgs, or 14 percent, of your daily requirement of potassium. A full 60 percent of your B3 and 50 percent of your B6 requirements are also provided in a single serving of fish, as well as 35 percent of B1 or thiamine. Even more positive is that this fabulous fish contains no carbohydrates, and only 40 mg of sodium. A tuna steak dinner can be fully prepared and cooked in under thirty minutes, making tuna steaks an ideal meal choice for busy families. And because of its versatility, you can cook tuna steaks using many different preparation methods to offer a myriad of food and flavor sensations.
Best Way To Make Tuna Steak
Tuna steaks are best prepared by grilling, baking or poaching. Each of these methods utilize ingredients that are healthy and do not add unnecessary fat, sodium or carbohydrates.
- Grilling is easiest way to prepare tuna steaks. All it takes is a little fresh squeezed lemon and a pinch of pepper, salt and garlic. Once fully cooked, add a dollop of warm salsa on top for some added zip.
- Baking tuna steaks allows the flavors to meld right in the pan. Spray your pan with non-stick cooking spray, and then spray your tuna steak. Set aside. Add some onion, red pepper, and mushroom slices to the pan and rest the tuna steak on top. Season with garlic, a pinch of salt, pepper and paprika to taste.
- Poaching tuna allows the nutritional values to remain virtually unchanged. Poaching is simply slow cooking in some type of liquid. Be sure not to overcook the tuna and season with salt and pepper after cooking.
It’s Tuna Tonight
Cooking fish is always best without adding unnecessary fat ingredients like oil, batters, and sodium-rich sauces. But eliminating these ingredients does not have to mean eliminating taste. Knowing how to cook tuna steaks using some of the ideas in this article will put you on the way to delicious, nutritious tuna steak dinners in less than thirty minutes.
References
Carper, Jean. Food - Your Miracle Medicine; 1993
livestrong.com: Fresh Direct Yellowfin Tuna Steak - www.livestrong.com