Cooking Tuna Has Never Been So Easy!

Cooking tuna doesn’t have to feel like a chore, nor does it have to result in a dried out or bland tasting dish. Tuna is a terrific source of nutrients, and it is also one of the most popular choices of fish—even liked by people who generally “don’t like fish”. We are going to go over a few recipes that not only yield moist tuna simply bursting with flavor, but each recipe will also cover a different method of cooking tuna. So say goodbye to boring old canned tuna and hello to a world of yummy possibilities.

Let’s start off with a simple baked tuna recipe. Baking isn’t necessarily a foolproof way of cooking, but it is definitely one of the easier places to get started (if you rule out the microwave). This particular recipe is very mellow and is a nice “trial” recipe for people who aren’t big fans of fishy flavor. For this recipe, you will need about four tuna steaks, one tablespoon of olive oil, a teaspoon of thyme flakes, and salt and pepper to taste. In a bowl, mix together the olive oil, thyme, salt, and pepper. This should create a paste, which should then be rubbed onto both sides of each tuna steak. Once each steak is coated, it’s time to prepare the baking dish. I prefer to use glass because it seems to cook more evenly and is much easier to clean up. Give the bottom of the dish an even coating of olive oil—not much, just enough so that the fish doesn’t stick. Preheat your oven to 350 degrees F for about 40 minutes (or until the tuna is thoroughly cooked). Before serving, you can spritz a bit of lime juice on each steak to give the flavor a little “kick”. For possible side dishes consider fresh steamed vegetables and/or brown rice.

This next recipe is for tuna fish cakes and happens to be one of my favorite tuna recipes, regardless of its simple taste. You will need two cans of tuna (in water or brine—NOT oil), one cup of yellow cornmeal, one cup of milk, two eggs, half a teaspoon of salt, an eighth teaspoon of pepper, and a quarter tablespoon of garlic powder. Drain the juice from each can of tuna and pour them into a bowl. I like to take this chance to comb through it to double-check for bones. Mash the tuna using a fork. Add the milk to the tuna and mix it together. Now you can add the eggs, garlic powder, pepper, and salt. Mix well. Now we add in the corn meal and take care to really blend the mixture together well. Start forming the tuna mixture into cakes about the size of a hockey puck. Allow them to sit for about ten minutes while you prepare the pan for frying. You can use either butter or olive oil for frying, but I prefer olive oil. Once the fish cakes have had a chance to “set up”, fry them on a medium-low heat until both sides are a nice golden brown. You can pat the excess grease away from the cakes using a paper towel. I like to serve these with oven fries and peas. It’s a very versatile way of cooking tuna which makes it easy to serve with whatever you have lying around.

Our last recipe is for a tasty tuna stir fry. Yep, that’s right! Tuna makes a very smooth and versatile foundation for a tasty stir fry, and it’s so easy to make. You will need one can of tuna (preferably white albacore), three to four cups of chopped vegetables (throw in whatever you like!), a clove of garlic (minced), three tablespoons of soy sauce, a tablespoon of lemon juice, a teaspoon of sugar, and oil for frying. Heat up the oil in a large skillet (or a wok, if you have one). Throw in the vegetables and the minced garlic and cook on a medium heat until the vegetables become tender. Add in the soy sauce and give the vegetables a good stir to coat them. Now add the lemon juice, sugar, and tuna. Continue to cook for another minute or two. I like to serve this with rice or chow mien noodles, but this dish is so filling that you may not have need for side dishes!

There are many other ways of cooking tuna, so don’t be afraid to explore with the grill or even the toaster oven! The key to cooking tuna is just to ensure that you don’t over-salt or over-cook it. I hope you enjoy these recipes as much as I do!

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