Difference between revisions of "Sear Tuna"
m (importing article from wikihow) |
m (Text replacement - "[[Category:T" to "[[Category: T") |
||
| (3 intermediate revisions by the same user not shown) | |||
| Line 1: | Line 1: | ||
With its distinct flavor and its high nutrient content, tuna is one of the healthiest and most delicious types of seafood available. However, since it has such a low fat content, it tends to get dry and flaky if it's cooked all the way through (think canned tuna). One way to keep tuna moist and flavorful is to use a technique called ''searing'' that cooks the outside of the meat, leaving the inside rare. Even novice chefs can learn this technique in just a few minutes. | With its distinct flavor and its high nutrient content, tuna is one of the healthiest and most delicious types of seafood available. However, since it has such a low fat content, it tends to get dry and flaky if it's cooked all the way through (think canned tuna). One way to keep tuna moist and flavorful is to use a technique called ''searing'' that cooks the outside of the meat, leaving the inside rare. Even novice chefs can learn this technique in just a few minutes. | ||
| − | [[Category:Tuna]] | + | [[Category: Tuna]] |
== Ingredients == | == Ingredients == | ||
| − | === Basic Seared Tuna<ref>http://www.whfoods.com/genpage.php?tname=recipe&dbid=153</ref> === | + | === Basic Seared Tuna<ref name="rf1">http://www.whfoods.com/genpage.php?tname=recipe&dbid=153</ref> === |
* 12 ounces whole tuna cut into two steaks (use best quality available) | * 12 ounces whole tuna cut into two steaks (use best quality available) | ||
* 2 tablespoons lemon juice (divided) | * 2 tablespoons lemon juice (divided) | ||
| Line 10: | Line 10: | ||
* 1 tablespoon ginger (minced) (optional) | * 1 tablespoon ginger (minced) (optional) | ||
* 3 tablespoons scallion (minced) (optional) | * 3 tablespoons scallion (minced) (optional) | ||
| − | === For Citrus Marinade<ref>http://allrecipes.com/recipe/marinated-tuna-steak/</ref> === | + | === For Citrus Marinade<ref name="rf2">http://allrecipes.com/recipe/marinated-tuna-steak/</ref> === |
* 1/4 cup orange juice | * 1/4 cup orange juice | ||
* 1/4 cup soy sauce | * 1/4 cup soy sauce | ||
| Line 23: | Line 23: | ||
=== Pan-searing Tuna === | === Pan-searing Tuna === | ||
#Remove excess water from the surface of the tuna. Cut your tuna into even-sized steaks if it isn't already divided this way. Pat each steak gently with a paper towel on both sides. The steaks don't need to be bone-dry, but you don't want any excess water beyond the natural moistness of the meat. | #Remove excess water from the surface of the tuna. Cut your tuna into even-sized steaks if it isn't already divided this way. Pat each steak gently with a paper towel on both sides. The steaks don't need to be bone-dry, but you don't want any excess water beyond the natural moistness of the meat. | ||
| − | #* Water will turn to steam in the hot pan, effectively steaming your meat rather than searing it. This keeps you from getting the crispy, caramelized exterior you want.<ref>http://www.finecooking.com/item/11412/grilling-tip-dry-meat-sears-browns-wet-meat-steams</ref> | + | #* Water will turn to steam in the hot pan, effectively steaming your meat rather than searing it. This keeps you from getting the crispy, caramelized exterior you want.<ref name="rf3">http://www.finecooking.com/item/11412/grilling-tip-dry-meat-sears-browns-wet-meat-steams</ref> |
| − | #Heat oil in a pan on the stove. Use medium-high or high heat for about five minutes or until pan starts smoking. Add cooking oil to the hot pan. It should start to shimmer immediately. Use canola oil or another oil with a high smoke point — not olive oil.<ref>http://www.seriouseats.com/2014/05/cooking-fats-101-whats-a-smoke-point-and-why-does-it-matter.html</ref> | + | #Heat oil in a pan on the stove. Use medium-high or high heat for about five minutes or until pan starts smoking. Add cooking oil to the hot pan. It should start to shimmer immediately. Use canola oil or another oil with a high smoke point — not olive oil.<ref name="rf4">http://www.seriouseats.com/2014/05/cooking-fats-101-whats-a-smoke-point-and-why-does-it-matter.html</ref> |
#* The key to getting a good sear is cooking at high heat for a short length of time. Cooking at too low of temperature won't give you the crispy texture you want and cooking for too long will risk drying out the inside of the meat. | #* The key to getting a good sear is cooking at high heat for a short length of time. Cooking at too low of temperature won't give you the crispy texture you want and cooking for too long will risk drying out the inside of the meat. | ||
#Add the steaks to the pan. Season the steaks lightly on both sides with salt and pepper to prep them for cooking. Carefully add the steaks to the hot pan. Lay the steaks away from you to protect yourself from getting sprayed with the hot oil. The meat should begin to sizzle immediately. | #Add the steaks to the pan. Season the steaks lightly on both sides with salt and pepper to prep them for cooking. Carefully add the steaks to the hot pan. Lay the steaks away from you to protect yourself from getting sprayed with the hot oil. The meat should begin to sizzle immediately. | ||
| − | #Sear on each side for 1-2 minutes. As mentioned above, the key to searing is to cook ''hot'' and ''fast''. Let each side cook without disturbing it for about 90 seconds. At this point, peek underneath and look for a brown, crispy exterior. This is a sign to flip. Cook the other side for the same length of time.<ref>http://www.whfoods.com/genpage.php?tname=preptip&dbid=159</ref> | + | #Sear on each side for 1-2 minutes. As mentioned above, the key to searing is to cook ''hot'' and ''fast''. Let each side cook without disturbing it for about 90 seconds. At this point, peek underneath and look for a brown, crispy exterior. This is a sign to flip. Cook the other side for the same length of time.<ref name="rf5">http://www.whfoods.com/genpage.php?tname=preptip&dbid=159</ref> |
#* You can adjust the cooking time somewhat as needed based on the thickness of your steaks. For example, if you have an especially-thick steak (over an inch or so thick), you may want to cook in the area of 2-3 minutes. | #* You can adjust the cooking time somewhat as needed based on the thickness of your steaks. For example, if you have an especially-thick steak (over an inch or so thick), you may want to cook in the area of 2-3 minutes. | ||
| − | #Remove tuna from pan and serve. Once the outside of the tuna is crispy and well-browned, the fish is ready to eat. Sprinkle the steaks with one tablespoon of the lemon juice for added flavor. When the meat cools slightly, cut it into strips by slicing against the grain of the muscle. This severs the tough muscle fibers, making the meat more tender.<ref>http://www.cookingchanneltv.com/recipes/nadia-g/pepper-crusted-tuna-steak-with-teriyaki-sauce-and-wasabi-smashed-potatoes.html</ref> | + | #Remove tuna from pan and serve. Once the outside of the tuna is crispy and well-browned, the fish is ready to eat. Sprinkle the steaks with one tablespoon of the lemon juice for added flavor. When the meat cools slightly, cut it into strips by slicing against the grain of the muscle. This severs the tough muscle fibers, making the meat more tender.<ref name="rf6">http://www.cookingchanneltv.com/recipes/nadia-g/pepper-crusted-tuna-steak-with-teriyaki-sauce-and-wasabi-smashed-potatoes.html</ref> |
#* Note that it's not especially important for the inside of the meat to be all the way done. In fact, most restaurants will deliberately leave the inside of tuna steaks very rare — unlike fattier fish like salmon, cooking tuna all the way through tends to dry out the meat. | #* Note that it's not especially important for the inside of the meat to be all the way done. In fact, most restaurants will deliberately leave the inside of tuna steaks very rare — unlike fattier fish like salmon, cooking tuna all the way through tends to dry out the meat. | ||
| − | #* Good-quality tuna is safe to eat seared with the inside rare. If you're worried about the possibility of disease, use a cooking thermometer. Most cooking resources recommend an internal temperature of about 125 degrees F (51 degrees C).<ref>http://whatscookingamerica.net/Information/MeatTemperatureChart.htm</ref> | + | #* Good-quality tuna is safe to eat seared with the inside rare. If you're worried about the possibility of disease, use a cooking thermometer. Most cooking resources recommend an internal temperature of about 125 degrees F (51 degrees C).<ref name="rf7">http://whatscookingamerica.net/Information/MeatTemperatureChart.htm</ref> |
#Optionally, cook vegetables and garnishes in the leftover juice. Now, if you wish, you can prepare an easy and healthy side by cooking vegetables in the pan until soft. In the recipe above, ginger and scallions are recommended, but there are many other good choices — it all depends what you have in the fridge. | #Optionally, cook vegetables and garnishes in the leftover juice. Now, if you wish, you can prepare an easy and healthy side by cooking vegetables in the pan until soft. In the recipe above, ginger and scallions are recommended, but there are many other good choices — it all depends what you have in the fridge. | ||
| − | #* To make this side, toss the scallions in the pan with the ginger, adding a little more oil to prevent sticking. Cook until clear and soft. Add the soy sauce, rice wine, and remaining lemon juice. Cook for one minute. Season with salt and pepper and serve over the steaks.<ref | + | #* To make this side, toss the scallions in the pan with the ginger, adding a little more oil to prevent sticking. Cook until clear and soft. Add the soy sauce, rice wine, and remaining lemon juice. Cook for one minute. Season with salt and pepper and serve over the steaks.<ref name="rf1" /> |
=== Marinating Tuna for Extra Flavor === | === Marinating Tuna for Extra Flavor === | ||
| − | #Combine marinade ingredients in bowl. Making a marinade is easy. All you need to do is mix ingredients and seasonings that you like. The recipe above will make you a delicious soy-orange marinade, but you can easily make your own. A few guiding rules for making your marinade are below:<ref>http://www.tablespoon.com/posts/how-to-make-a-marinade/28523227-e9a9-47dd-945b-2e4841daa4cc</ref> | + | #Combine marinade ingredients in bowl. Making a marinade is easy. All you need to do is mix ingredients and seasonings that you like. The recipe above will make you a delicious soy-orange marinade, but you can easily make your own. A few guiding rules for making your marinade are below:<ref name="rf8">http://www.tablespoon.com/posts/how-to-make-a-marinade/28523227-e9a9-47dd-945b-2e4841daa4cc</ref> |
#* Marinades almost always contain at least one fat and one acid. The fat is generally oil, while the acid can be vinegar, citrus juice, wine, or another acidic ingredient. | #* Marinades almost always contain at least one fat and one acid. The fat is generally oil, while the acid can be vinegar, citrus juice, wine, or another acidic ingredient. | ||
#* In addition to this, most marinades have a few other ingredients to give the meat added flavor or aroma. These include herbs, spices, sugar, salt, pepper, and more. | #* In addition to this, most marinades have a few other ingredients to give the meat added flavor or aroma. These include herbs, spices, sugar, salt, pepper, and more. | ||
| Line 55: | Line 55: | ||
#Serve the tuna with dipping sauce. If you've ever been to a sushi restaurant, you may have noticed that many tuna-containing dishes come with a small portion of sauce meant for dipping the fish in. You can replicate this by pouring a small amount of your favorite sauce into a small dish or bowl and serving this with the meal. Soy and teriyaki sauces are good all-purpose choices, but other can sauces can also work well. | #Serve the tuna with dipping sauce. If you've ever been to a sushi restaurant, you may have noticed that many tuna-containing dishes come with a small portion of sauce meant for dipping the fish in. You can replicate this by pouring a small amount of your favorite sauce into a small dish or bowl and serving this with the meal. Soy and teriyaki sauces are good all-purpose choices, but other can sauces can also work well. | ||
#* See [[Make Soy Sauce Dressing|our soy dressing recipe]] for a simple sauce that goes well with most seared tuna dishes. | #* See [[Make Soy Sauce Dressing|our soy dressing recipe]] for a simple sauce that goes well with most seared tuna dishes. | ||
| − | #Try breading the tuna before pan-frying. What ''isn't'' better breaded and fried? Giving your steaks a coating of bread crumbs and frying in a little more oil than you would normally use can give them a deliciously crispy exterior. There are many ways to do this — you can find just one below:<ref>http://www.sistersdofoodandfitness.com/2014/08/seared-ahi-tuna-with-soy-dipping-sauce.html</ref> | + | #Try breading the tuna before pan-frying. What ''isn't'' better breaded and fried? Giving your steaks a coating of bread crumbs and frying in a little more oil than you would normally use can give them a deliciously crispy exterior. There are many ways to do this — you can find just one below:<ref name="rf9">http://www.sistersdofoodandfitness.com/2014/08/seared-ahi-tuna-with-soy-dipping-sauce.html</ref> |
#* Combine equal parts panko bread crumbs and black sesame seeds in a bowl. | #* Combine equal parts panko bread crumbs and black sesame seeds in a bowl. | ||
#* Roll the steaks in the breading mixture one by one until they are well-coated. If they aren't picking up the breading on their own, try coating them lightly with oil first. | #* Roll the steaks in the breading mixture one by one until they are well-coated. If they aren't picking up the breading on their own, try coating them lightly with oil first. | ||
