Tuna Steak

I walked into the kitchen and beheld a slab-o-meat. It appeared somewhat like a large pork chop, without the little fat rind. And was pink-white instead of pork colored. Not pork, but Chicken-of-the-Sea, aka tuna. A large (on sale) tuna steak had followed Dad home from the market.

So, what to do with said tuna? Oil it lightly, season it lightly, and cook seemed to be the order of the day. However, the cooking instructions ranged from “we don’t own one of those” to “that might be a little excessive.” The steak was only about half an inch thick, and some of the cook book steaks were two inches thick. A compromise seemed to be in order.

Oven – 400 F.

Marinade – olive oil, garlic pepper, crushed garlic (1/4 tsp or so. Not much, in other words), two dribbles of lemon juice (enough for a little flavor, but not enough to pre-cook the tuna).

  1. Line a baking sheet with foil. This is mostly for ease of clean-up.
  2. Blend ingredients for marinade. I used about 1/3 cup oil, a few shakes of garlic pepper, a small dollop of minced fresh garlic, and a little citrus juice. Looking back, I’d skip the garlic pepper and use flavored olive oil instead, with lime as my citrus. Or skip the citrus and use some basil as the herb.
  3. Brush both sides of the meat with the marinade, then put the steak(s) on the baking sheet and let rest on the counter at room temperature for 15-20 minutes, or longer if your meat is thicker. This lets the meat warm a little, as well as flavoring. Just before I put it in the oven, I drizzled the rest of the marinade on the tuna, making sure to lift the steak and get oil under it. [Ease of clean-up and serving].
  4. Bake at 400 F for about ten minutes, or until the temperature is at least 145F on a meat thermometer. Ideally, the fish will flake easily but still be pink. Because of some family medical concerns, this tuna got cooked to medium (white all the way through). It was still flaky but a little firm. Some instructions want the tuna to be 160 F inside, which is far too over-cooked. It starts getting tough and rubbery.
  5. Serve with the vegetable of your choice.

Tuna steaks can also be broiled (3-4 minutes) or baked at 450 F (four to five minutes). If you have a fish-basket, they could also be grilled, but I’d go with a thicker piece of meat than we had if you want to try that option.


4 thoughts on “Tuna Steak

    • When I could get it (not up here, nor what I can afford) tuna sashimi was wonderful. No Japanese community here; might be due to proximity to the old Tulelake internment camp, but Silly Valley had some good and affordable Japanese places. Probably gone by now, at least for affordable ones.

  1. If you don’t have fresh you can get frozen and cook it straight from the freezer. I do that a lot since I feed a sensitive eater – thawed fish often triggers said eater’s ‘gone bad’ reactions, which just aren’t worth it.

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