Updated On ... are from yellowfin and bigeye tuna. Pan-fried tuna steaks recipe. So I had the fishmonger cut me off a couple of steaks and decided to try another of Jim’s marinades. Put the tuna steaks into a heated frying pan over a high heat and allow to cook for 1-2 mins, depending on how thick the tuna steaks are. olive oil for brushing; Brush the tuna steaks lightly with oil, and season. If you use frozen, just make sure it’s completely defrosted before cooking. Pan-Frying. Grilled tuna steaks, known as ¨Atun a la Plancha¨ is a very popular recipe, always enjoyed either for la comida as the main course or for dinner. By: Christine Pillman. Grill Instructions: Grill from frozen Place the steaks on kitchen foil in the base of the grill pan and brush both sides with a little olive oil. You can if you like really rare (my favorite). The secret to making these grilled tuna steaks is to cook them ¨a la plancha¨. This method of cooking requires no oil on the pan, which brings out the best flavor in the tuna. Fresh tuna steaks are packed with protein and cook quickly in a frying pan, making them an ideal choice for a healthy dinner on short notice. What you choose depends on the recipe and time you have available. Tuna steaks are delicious fish meals. Turn the tuna over and cook for 1-2 mins on the other side. How to thaw frozen fish. I bought my ahi tuna steaks frozen, but you may be able to find fresh. Whether you bought the tuna steak frozen or found it in your freezer, you can thaw it using your fridge or microwave. Place under a pre-heated grill for 20 minutes. Fresh tuna flesh holds together well, making it ideal for cooking in a grill pan. You can sear them on the stove top, bake them or grill them. If you have some frozen tuna steaks on hand but aren't sure what to do with them, you can cook them several ways. Turn once halfway through cooking. The thicker cut the steak, the juicier it will stay during the cooking process. How to Pan Fry the Perfect Steak: One of my favorite meals to cook for myself is a pan fried steak. They just need a quick sear in a hot pan for as little as 30 seconds and up to 2 minutes per side, depending on the thickness of the cut and desired level of doneness. Serves 2. I was checking out a brand new supermarket in the area and they had some “previously frozen” tuna on sale for around $8.95 per pound. Fresh tuna is firm and red in color. 2 thick tuna steaks. How to Cook Frozen Tuna Steak. Shallow Fry Instructions: Fry from defrost Heat 1 tablespoon of oil in a shallow non-stick frying pan. With it frozen, the interior temperature will be very slow to come up to a passable temperature before the exterior is overcooked, depending on the thickness. Tuna is among the greasy fish-rich in omega 3 essential fatty acids the American Heart Association indicates eating or even more regular. If the searing isn’t done properly, you could end up with a rubbery texture. It looked good and they were selling it off a big chunk of fish, not as individual tuna steaks. Tuna steaks can be a quick yet super satisfying weeknight meal. Tuna has a meaty texture and strong fishy flavor. Common species at American fishmongers include albacore and yellowfin. Steak is a tricky food to get right, but I have perfected my method for cooking one. Both provide thick, tasty steaks. This step-by-step instruction will explain in detail how to pan fry a steak for yourself. I usually take mine out of the vacuum sealed plastic and leave it on a plate, covered in plastic wrap, in the fridge for 24 hours before I … How to Sear Two Inch Thick Wild Ahi Tuna.