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Tuna is a marine fish of the mackerel family. It lives in the tropical and subtropical waters of the Indian, Pacific, and Atlantic Oceans. Buyers highly appreciate tuna meat on the world market due to the highest protein content (22.26%) among all fish, as well as unique omega-3 fats, essential amino acids, vitamins A, B, E, PP, macro- and microelements.
You can cook tuna in different ways, but chefs consider seared tuna the best option. What can you serve such a dish with?
What goes best with seared tuna?
You can serve any fish product with herbs, lemon slices, and olives. Boiled rice goes well with tuna on the side. You can also serve grilled vegetables – zucchini, eggplant, tomatoes.
Tuna goes very well with salads from fresh vegetables, for example, it can be cabbage with cucumber, seasoned with sunflower oil. You can also serve boiled asparagus with tuna.
The main thing is to choose products whose taste and piquancy will not override the special taste of seared tuna.
What To Serve With Seared Tuna
Professional chefs have identified a number of side dishes that are perfect for seared tuna dishes. Among them:
- Lemon fried asparagus. This side dish will perfectly complement a low-calorie tuna dish.
- English muffin and eggs. To make this delicious egg and fish sandwich, just put the tuna steak on top of the egg. This dish is perfect for breakfast.
- Salted chips. Have you probably heard about the best combination of fish and chips? This is just the case!
- Tempura green beans. To make a sauce for such a dish, take hot sauce, Japanese mayonnaise, white parts of green onions, horseradish and crushed garlic.
- Fried vegetables with teriyaki sauce. For this side dish, you can use any vegetables. The main thing is to add hot sauce!
- Stuffed peppers. This dish may be the main one, but in combination with tuna, peppers reveal their taste even better.
- Pasta salad. This is a light vegetarian side dish, perfect for seared tuna. Also, such a dish will turn out to be quite satisfying with the help of two main ingredients: pasta and cream cheese.
- Brown rice. If you want some carbohydrates, but also want to have a healthy side dish for your fish, choose this product.
- Cheese stuffed mushrooms. For such a side dish, you can use any kind of cheese for champignons. Also don’t forget about breadcrumbs, garlic powder, black pepper, and sour cream.
- Vinaigrette dressing. You can serve with tuna steak this vinaigrette salad. It will be a great and easy combination.
Wine for seared tuna
Almost always in restaurants, waiters serve dry white wine (Riesling, Silvaner or Chablis) with fish, but this rule does not apply to fish with dense (white or red) meat. Tuna just has dense and red meat, similar to fresh beef.
Sommeliers recommend serving dry red wine to dishes made from this fish. Such drinks contain tannins that give a special taste to meat. White wine has a high acidity, combined with white meat.
So what’s why dry red wine will be able to fully reveal the taste of seared tuna and will allow you to enjoy your meal.
How does Gordon Ramsay cook tuna
Gordon Ramsay cooks seared tuna steak in a certain way. To repeat his recipe, prepare the necessary ingredients:
- tuna – 4 steaks
- olive oil – 4 tablespoons
- red onion – 1 piece
- garlic cloves – 4 pieces
- yellow sweet pepper – 1 piece
- red sweet pepper – 1 piece
- sea salt – to taste
- ground black pepper – to taste
- zucchini – 2 pieces
- roasted tomatoes – to taste
- pitted olives – 100 grams
- rosemary, thyme – to taste
- lemon zest and lemon juice – to taste
Step-by-step technology of preparation:
- Peel and finely chop the red onions.
- Peel the peppers and zucchini from the seeds, then cut into small squares.
- Preheat the oven to 400 degrees Fahrenheit.
- Heat the olive oil in a wide saucepan. Add the onion, garlic and both sweet peppers, season lightly with salt and pepper and fry over medium heat for 5-6 minutes.
- Add the zucchini, mix thoroughly and cook for another 2-3 minutes.
- Put chopped tomatoes, thyme, rosemary, cream in the vegetables, mix well and bring to a low boil.
- Cook for a few minutes, then transfer to a wide heat-resistant mold.
- Drizzle the tuna steaks with olive oil and rub with salt and pepper. Place the fish on the vegetables.
- Put the mold in the preheated oven and cook for 8-10 minutes, until the tuna is fried until medium-rare.
Potatoes to serve with tuna
Baked sweet potatoes – a great way to complement a tuna dish. To cook such a side dish to serve with tuna steaks, prepare the following list of ingredients:
- sweet potatoes – 1 kg
- vegetable oil – 3-4 tablespoons
- salt – to taste
- greens for serving – optional
- spices – to taste
Step-by-step cooking technology:
- Rinse the potatoes well and cut into small slices.
- Sprinkle spices to taste.
- Add sunflower oil and mix well.
- Bake the potatoes in a rustic way in the oven, preheated to 400 degrees Fahrenheit, for about 30-40 minutes.
- Sprinkle the finished potatoes with herbs and serve with tuna! If desired, you can grate parmesan cheese on potatoes
What starch goes with tuna
The following list of dishes is suitable as starches for your tuna steak:
- Any paste. Season it with lemon juice, butter and plenty of chopped parsley. So you will get the perfect balance of taste.
- Fried green beans. This side dish will give your dish protein richness and creamy taste. For more piquancy, season the beans with soy sauce, sesame oil, or fennel seeds.
- Rice with artichoke leaves (you can use white rice or a brown one). Use a dressing also made of sesame oil, add cilantro and mozzarella cheese for a delicate taste.
What to serve with teriyaki tuna
Teriyaki tuna is quite a popular dish in many cuisines. Serve such fish with vegetables, mushrooms, potatoes, pasta, rice, cheese, or capers.
Also you can serve potato chips, duchess potatoes, garlic fries, cucumber salad or winter citrus salad with teriyaki tuna. Such combinations will not only be delicious, but also unusual.
Pay special attention to sauces. Professional chefs advise to cook pepper sauce or hollandaise sauce for spicy tuna. The main thing is to pay attention to the serving – place sauce in a separate bowl.
Tuna steak with noodles
Tuna with vegetables and noodles in Asian style is a great dish for your table. For him, prepare the following ingredients:
- tuna – a couple of steaks of 150 grams
- Chinese funchoza – half a bunch
- champignons – 5 large pieces
- sweet pepper – 1 piece
- hot small chili – 1 piece
- carrots – 1 small
- onion – 1 piece
- garlic – 4 cloves
- green onion – optional
- sesame seeds – 1.5 tablespoons
Step-by-step technology of preparing:
- Rinse and finely chop all the vegetables.
- Arrange the vegetables in separate piles on the board.
- Dry the tuna with paper towels, dip in olive oil and roll in sesame seeds. Leave it on for 10 minutes.
- Fill the funchoza with warm water for 5 minutes.
- Heat a frying pan and put the tuna pieces in there.
- Fry on each side for 5-7 minutes.
- Fry the mushrooms and vegetables for a few minutes.
- Mix tuna, funchoza and fried vegetables in a bowl.
Is it healthy to eat ahi tuna?
Ahi tuna is a type of tuna of a larger size. This product is good for health, as it has a high content of omega-3 fatty acids, which are excellent for regulating cholesterol levels and maintaining heart health.
Experts believe that this type of tuna is especially beneficial for the human body. The main thing is to choose the right way to prepare, so as not to saturate the product with oil and fats.
How to prepare frozen ahi tuna
Tuna ahi meat has an amazing taste, dense texture, and it is also fatty and juicy. If you use frozen fish, then follow the step-by-step cooking technology to preserve the beneficial properties of tuna ahi:
- Defrost ahi tuna to room temperature naturally.
- Rinse the fish under cold water, dry with a paper towel and cut into steaks 3 centimeters wide.
- Squeeze lemon juice into a large salad bowl, add soy sauce, chopped garlic and parsley. Mix everything well and pour the resulting liquid over the fish.
- Place the steaks to marinate in the refrigerator for 1 hour.
- Fry on medium heat for 1.5 minutes on each side.
Sides to eat with ahi tuna
Ahi tuna steak is a great option for dinner. It is a larger and more delicate fish than all other subspecies.
You should choose side dish recipes correctly to combine them with this unusual fish meat. What can you serve such a dish with?
- Cauliflower fritters. This is a delicate and light dish that can perfectly complement the taste of ahi tuna. Simply mix the chopped cauliflower with brown sugar, flour or sour cream. Instead of cauliflower, you can use Chinese bok choy.
- Lobster bisque. This is an expensive tuna steak side dish. However, it is great for serving with this delicious seafood.
- Crispy brussels sprouts. This is a great tuna steak side. Tender Brussels sprouts will combine well with tuna ahi meat. But you can also replace this vegetable with fried artichokes or cauliflower fritters.
- Margherita flatbread pizza. An unexpected solution for serving fish, but have you tried to combine? Just crumble ahi tuna on a classic pizza and you will get the best snack!
- Roasted butternut squash. Squashes are rarely found as an ingredient for dishes, but they have a pleasant taste and saturate the body well. In combination with ahi tuna, you will get a delicacy!
- Vegetable kebabs. The perfect rule works here: fish + vegetables. Just place pieces of vegetables on a stick and get the perfect side dish. Buy fresh cherry tomatoes, and bell peppers in a grocery store. Also you can add garlic and parmesan cheese.
Tuna steak with roasted lemon potatoes recipe
Despite the ease of preparation, this dish is definitely a delicacy. To repeat the recipe, prepare the necessary ingredients:
- tuna steaks – 4 pieces (150 grams each)
- pink pepper – 2 tablespoons
- potatoes – 4 pieces
- wheat flour – 1 tablespoon
- salt – 1 teaspoon
- black pepper – 1 teaspoon
- coconut oil – 1/2 tablespoon
- lemon – 1 piece
Step-by-step cooking technology:
- Wash the potatoes thoroughly and pierce them with a fork over the entire surface. Place in the microwave and cook for 4-5 minutes.
- When the potatoes are cool, cut them into wedges. Spread with melted coconut oil, sprinkle with flour, salt, pepper and shake them a little to cover them evenly.
- Place the potatoes on a baking sheet and bake at 400 degrees Fahrenheit for 15-20 minutes.
- Sprinkle each tuna steak with pink pepper and sea salt.
- Place a large frying pan with coconut oil on a high heat. When the pan is hot and starts to smoke, place the steaks in it and fry for 45 seconds on each side.
- Add sliced lemon slices and your favorite vegetables to the potatoes. Combine with fried tuna. Serve hot!
Perfect tuna steak recipe from Jamie Oliver
Famous chef Jamie Oliver has come up with a recipe for tuna steak that you will definitely like!
The main advantages of the recipe are simplicity and speed of preparation. To prepare such a dish, prepare the necessary ingredients:
- tuna steak – 400 g
- pitted olives – 100 g
- tomatoes – 210 g
- canned anchovy – 60 gr
- basil – 40 g
- lemon -70 g
- dried oregano (oregano) – 1 teaspoon
- olive oil – 1 teaspoon
- lettuce leaves – to taste
- white bread – to taste
- chili powder – to taste
Technology of preparation:
- Rinse and dry the tuna steaks.
- Cut the tomatoes into small pieces, chop the basil coarsely, and cut the lemon in half. Chop the anchovies and cut the olives in half. Rinse and dry the lettuce leaves.
- Heat the grill pan and pour olive oil into it. Fry the fish for 1 minute on each side.
- Fry the olives for 1 minute. Add tomatoes, the juice of one half of a lemon, basil and anchovies to them.
- Put the tuna slices on the vegetable mixture, cover with a lid and simmer for another 5 minutes.
Spices for seared tuna
You should not roll fresh tuna in flour and use spices for fish! Real tuna after frying does not have a traditional fish taste and looks more like boiled pork than fish. That is why it is best not to clog it with any special seasonings and flour!
It’s enough just to lightly add salt and pepper to the pieces about 2 cm thick, let them stand for a couple of minutes and fry for a couple of minutes on each side – the fish will look like a piece of good steak. If you like spices, add oregano, basil or hot red pepper to the tuna.
Storage rules
If you have a fresh, raw tuna filet, you should eat it quickly. You can store such a product in the refrigerator for up to 1-2 days. To increase the shelf life by a couple of days, remove excess moisture from the surface of the fish with paper towels.
If you want to keep the seared tuna, then its shelf life in the refrigerator will not exceed 24 hours. In general, professional chefs advise to eat hot tuna steaks immediately after cooking!
Is seared tuna good for weight loss?
Dave Draper has developed a tuna diet plan to help reset the body into fat loss mode.
This is a short-term weight loss plan that includes the consumption of tuna with other low-calorie foods. Why tuna? This fish is a low-calorie, low-carb, and high-protein product. Studies have shown that in just 3 days of following such a diet, lean body weight increases and fat mass decreases.
The benefits of eating tuna for weight loss is the ability to eat other foods. The main thing is to pay attention to the fiber and protein content in the products. Then, in combination with tuna, you will get the perfect diet for cleansing the body and losing weight.
Closing
Tuna is an excellent fish, considered a delicacy in many countries. You can use this marine product to make sashimi, sushi, salad, sandwiches, casseroles and much more. Tuna has a rich vitamin and mineral composition, beneficial for the human body.
You can experiment and choose different recipes for preparing such a product. However, it is also important to choose the right and appropriate tuna steak sides.