Most households are familiar with the canned tuna you can get in any grocery store, but tuna is a flavorful and versatile fish that metastases much better fresh. Those new to fresh tuna should consider grilling up tuna steaks. There are a number of health benefits to eating tuna, and there many recipes that will please your palate.
Tuna is considered to be one of the best natural sources of selenium, a well-known antioxidant and metabolism booster. In fact, a 4-ounce serving of tuna contains 223 percent of the recommended daily intake of selenium. In addition to this, tuna is an outstanding source of B vitamins, including B3 and B12. It also contains 69 percent of thedaily recommended intake of vitamin B6, based on a 2000-calorie diet. The B vitamins help to improve metabolism, promote cell growth and boost the immune system.
If you are new to the world of tuna or you are only familiar with the canned variety, you should know a few things about buying tuna. You want to be sure that you are buying it from a reputable store that offers fresh seafood. The steaks should not have any brown spots on them and should not have an overly fishy smell. Keep in mind that you should only store fresh tuna in the fridge for one or two days after buying as it spoils quickly.
To really enjoy tuna, it is best to ensure you are using a good recipe. Since tuna is so popular in the Mediterranean, a tuna recipe from southern Italy is a good place to start:
Italian-Style Tuna Steaks
Ingredients for Tuna Steaks:
2 tablespoons olive oil
2 tablespoons lemon juice, freshly squeezed
3 finely chopped anchovy fillets
1 finely chopped garlic clove
2 teaspoons oregano, chopped fine
4 6-ounce tuna steaks, 1 inch thick
Ingredients for the Sauce:
2 tablespoons olive oil
2 stalks of celery, diced
3 tablespoons coarsely chopped celery leaves
2 tomatoes, diced
1/4 cup black olives, pitted and chopped
2 tablespoons small capers, chopped and drained
3 tablespoons fresh basil, finely chopped
1 tablespoons lemon juice, freshly squeezed
In a large plastic bag, mix the olive oil, lemon juice, garlic, anchovies, oregano and tuna. Allow to marinate for 30 minutes at room temperature.
Take a grill pan and heat to medium high. Lightly oil the pan, remove the tuna from the marinade and place each steak on the pan. Grill the tuna, only turning once, until the steak is pink in the center. This should take 5 to 7 minutes. Remove from heat and cover with foil to keep it warm.
Take a 12-inch skillet and heat it to medium high heat. Add olive oil for the sauce then celery. Cook, stirring throughout, for about 5 minutes. Stir in the olives, tomatoes and capers. Cook for an additional 5 minutes. Stir in the lemon juice, basil, salt and pepper, and then remove from heat. Spoon the sauce over the tuna steaks then garnish with celery leaves. Serve hot and enjoy.