Grilled, blackened, baked, broiled or pan seared, it’s hard to go wrong when you cook yellow fin tuna. Known for flesh that varies from pink to deep red, this versatile fish has a mild taste and is both delicious and nutritious. A four ounce portion of has 130 calories and 2 grams of fat, and it’s a good source of protein (with a whopping 26 grams), along with thiamin, selenium, and vitamin B6. Plus, the National Marine Fisheries Service indicates that the tuna industry works to minimize dolphin by-catch within the framework of the Agreement on International Dolphin Conservation Program, so yellow fin is considered “dolphin safe.” Below, you’ll find directions for five of the most popular ways to cook yellow fin tuna. Dig in!
To cook yellow fin tuna, you’ll need:
- 4 4-ounce yellow fin tuna steaks
- Oil (for grilling, baking, broiling, and pan-searing)
- Butter (for blackening and baking)
- Blackened seasoning (for blackening)
- Thyme (or another fresh herb, for baking)
- White wine (for baking)
- Foil (for baking)
- ½ cup marinade (like Italian salad dressing, for broiling)
- A grill (to grill)
- A frying pan or cast iron skillet (to blacken or pan-sear)
- A baking dish (to bake or broil)
- To grill yellow fin tuna, prepare your grill and heat it to high. Brush both the grill and the steaks with oil, and sprinkle the steaks with salt and pepper. Cook your yellow fin tuna on the grill for about 3 minutes on each side, or until it has reached your preferred level of doneness. Serve it immediately.
- To prepare blackened yellow fin tuna, liberally sprinkle the steaks with blackened seasoning on both sides. Heat a cast iron skillet or frying pan until it’s very hot, and pour 2 Tablespoons of melted butter into the pan. Add the tuna steaks and sear it on each side for 1-2 minutes for medium rare doneness, or longer if you prefer your fish more well-done. Serve the tuna hot.
- If you want to bake yellow fin tuna, preheat the oven to 450ºF. Line a baking pan with foil, and brush it with oil. Brush the top of each tuna steak with oil, then sprinkle it with salt, pepper, and a fresh herb, like thyme. Add the tuna to the pan with 2 Tablespoons of melted butter and ½ cup white wine. Cover the pan with foil, and bake the yellow fin tuna for 10 minutes, or until the fish is opaque and flaky.
- For broiled yellow fin tuna, combine the steaks with ¼ cup of a marinade, like Italian salad dressing, in a sealable container. Coat the tuna and marinate it in the refrigerator for 30 minutes, then remove the steaks and discard the marinade. Preheat the broiler. Brush a baking pan with oil, and add the tuna. Baste the tops of each steak using an additional ¼ cup of marinade, then cook the tuna under the broiler for 6-8 minutes. Turn the steaks over and baste them again. Broil the yellow fin tuna for an additional 6-8 minutes or until the fish flakes easily with a fork.
- One of the most popular ways to cook yellow fin tuna is to pan-sear it. Add 1 Tablespoon of oil to a hot frying pan. Sprinkle the steaks with salt and pepper and add them to the pan, cooking them for about 1 minute on each side. Remove the tuna from the pan, and cut it into 1/4 inch thick slices. Serve it hot.
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