Tuna Steak Marinade with Garlic and Herbs

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This is the best easy tuna steak marinade! All you need are a few simple ingredients and 30 minutes to infuse your tuna steaks with deliciously bold flavor – zesty, with fresh herbs, garlic, a hint of sweet honey and tasty spices.

Tuna steak is one of my favorite fish to make. It’s so meaty and easy to cook and it’s delicious. This marinade for tuna steaks couldn’t be easier – it’s full of simple ingredients you probably already have (think oil, honey, garlic, cumin, parsley). And all you have to do is put everything in and let the tuna steaks marinate for 30 minutes and grill!

Ingredients

  • Olive oil – Evoo (extra virgin olive oil) all the way for me. This helps prevent the tuna from sticking to the grill and helps keep the marinade on the tuna steak.
  • Dear – A touch of sweetness is all you need in this tuna steak recipe.
  • Chopped garlic – Chop your own garlic or use minced garlic from a jar.
  • Coriander – Use freshly chopped cilantro, it tastes so good and works better than dried.
  • Parsley – Fresh parsley is great in this recipe, just chop it finely and add it to the bag with the rest of the marinade.
  • Salt and coarsely cracked black pepper – Just a little salt and pepper is all you need in this tuna steak seasoning.
  • Cumin – Any brand of cumin will work in this grilled tuna recipe.
  • smoked paprika – The smoked paprika adds a nice flavor to this marinade. But if you only have plain paprika, that’s fine too.
  • Lemon juice – You will need the juice of about half a lemon. I swear by freshly squeezed lemon juice because it just needs a lot more tart and lemony. But you can use bottled in a pinch.
ingredients for tuna steak marinade

Step by step instructions

  1. The first step is the simplest: Combine all the marinade ingredients (yes, all of them!) and whip vigorously.
  2. Then place the tuna steaks in a gallon Ziploc bagthen, to pay in the marinade mixture to coat the tuna steaks, and expel excess air and seal. (Alternatively, you can put the tuna steaks in a bowl, add the marinade, mix, cover and marinate in the bowl.)
  3. Transfer the tuna steak marinade to the refrigerator and refrigerate for 30 minutes.
  4. Take the tuna steak out of the fridge and put it on the grill, cooking 6-8 minutes on each side, or until tuna flakes easily with fork and center of tuna steak is barely pink. (The internal temperature of the tuna steak should be 90-95 degrees when finished.)

To note: If you don’t want to grill the steaks, you can sear them in a skillet over medium-high heat or broil them in the oven at 400 degrees.

two steps for preparing a marinade for tuna steaks

Why this recipe works

So. Easy. – I can’t stress how simple this tuna steak marinade is. Five minutes! Just 5 minutes is all you need to mix the ingredients and put the tuna in the marinade. It can’t go any faster, I promise you.

Quickly – In addition to being easy, it is also very fast. As in, the marinade works in just 30 minutes. And, honestly, any longer and the lemon juice in the marinade will start to break down the tuna steak, and you don’t want that.

delicious – This marinade for tuna steaks is super tasty. The little sweetness of honey, the tangy touch of lemon, a little garlic, cumin, coriander, parsley and paprika – I tell you it’s the perfect flavor combo!

Versatile – Eat the tuna on its own, add it over noodles or rice, serve it with roasted broccoli or a side salad…it really is the chicken of the sea (ha ha).

How to Cook a Tuna Steak

Cooking tuna steak is really easy! I prefer to grill it. All you have to do is grill the tuna steak for 6-8 minutes on each side. You can also cook it on a grill pan or a non-stick pan indoors or bake it in the oven at 400 degrees.

Ideally, tuna steak is best cooked medium-rare and quickly over high heat. If you prefer your tuna steak well done, you’ll only need an extra minute or two on each side (depending on the thickness of your tuna steak). Make sure you don’t overcook it or it will dry out and not taste as good.

tuna marinade in a bowl

Is tuna steak safe to eat?

Not only is tuna steak delicious, but it’s also good for you. It’s low in calories and full of good fats and packed with vitamins and nutrients like niacin, protein, vitamins B6 and B12, vitamin D, phosphorus, selenium and, of course, omega-3 fatty acids. .

Should the tuna steak be well cooked?

Tuna steaks can be served from almost rare to fully cooked (unless, of course, you’re eating sushi-grade tuna at a reputable sushi restaurant). It’s up to you how you like your marinated tuna steak cooked. Personally, I like mine seared/cooked on the outside and slightly pink on the inside.

Eat raw tuna steak

You can eat raw tuna IF you eat sushi-grade tuna from a source you know, like a sushi restaurant. I don’t trust buying sushi grade tuna anywhere other than a sushi restaurant because I don’t know what I’m looking for. That being said, ask your fishmonger or other seafood expert before eating anything raw.

Different types of tuna steak

There are several kinds of tuna steaks. The most common ones you’ll find at the grocery store or seafood store are yellowfin, albacore, bigeye, and bluefin tuna.

Albacore tuna is mostly found canned, but can also be found in tuna steak form. It has a milder flavor but can also contain the most mercury, so eat this type of tuna sparingly.

Yellowfin tuna also has a mild flavor and is often used in sushi. Its meat is leaner than some of the other types of tuna steak.

Bigeye tuna is darker, meatier and has a stronger taste than other types of tuna. However, bigeye tuna is at risk of being overfished, so if you buy it, make sure it has been labeled as sustainably fished.

Bluefin tuna is the most expensive of the tuna steaks and is mostly found served as sashimi in sushi restaurants. They are big and meaty and very tasty.

tuna steak in a sealed bag with garlic and herb marinade

The healthiest fish to eat

Salmon is the healthiest fish to eat. It is packed with protein and healthy fats in the form of omega-3 fatty acids. (Here’s an easy salmon recipe that I love.) Other healthy fish include mackerel, cod, trout, crab, tuna, haddock, and sardines.

Is tuna steak healthier than beef steak?

The short answer is yes, tuna steak is healthier than beef steak. Tuna contains about the same amount of protein with significantly less saturated fat. In fact, most of the fat in tuna is monounsaturated and heart-healthy polyunsaturated.

But everything in moderation, right? The beef steak is excellent once in a while, as is the tuna! To mix together!

Expert advice

  • This recipe does enough for 4 tuna steaks. If you are using more tuna steaks, you need to double the marinade.
  • The tuna steak will be Keep refrigerated up to 3 days. If you want to freeze it, seal it tightly and freeze for up to 3 months.
  • There is typically no need to cut tuna steaks before marinating and grilling. They should be good as is and ready to pickle right out of the package.
  • Thawing Tuna Steaks in the Refrigerator. It should only take a few hours. I keep frozen tuna in the freezer until I’m ready to use it. If you bought your tuna steaks fresh, use them before the expiration date.
cooked tuna steak with a slice of lemon on a plate

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grilled tuna steak on a plate with lemon slices

Best Tuna Steak Marinade Recipe

This is the best easy tuna steak marinade! All you need are a few simple ingredients and 30 minutes to infuse your tuna steaks with deliciously bold flavor – zesty, with fresh herbs, garlic, a hint of sweet honey and tasty spices.

Preparation time: 5 minutes

Cooking time: 15 minutes

Marinating time: 30 minutes

Total time: 50 minutes

Servings: 4 portions

Instructions

  • Mix all the ingredients for the marinade and whisk vigorously.

  • Place the tuna steaks in a gallon ziploc bag. Add marinade, toss to coat tuna steaks, squeeze out excess air and seal (if using a ziploc bag).

  • Transfer to the refrigerator and chill for 30 minutes.

  • Grill 6 to 8 minutes on each side until it flakes easily with a fork and the center of the tuna steak is barely pink. The internal temperature should read 90-95 degrees when complete. Alternatively, the steaks can be seared in a skillet over medium-high heat or broiled in a 400 degree oven.

Remarks

Portion: makes enough for 4 tuna steaks. If using more tuna steaks, double the marinade.

Nutrition

calories: 425 calories, Carbohydrates: 5 g, Protein: 40 g, Fat: 26 g, Saturated fat: 5 g, Polyunsaturated fats: 4 g, Monounsaturated fat: 16 g, Cholesterol: 65 mg, Sodium: 649 mg, Potassium: 450 mg, Fiber: 1 g, Sugar: 4 g, Vitamin A: 3838 UI, Vitamin C: 1 mg, Calcium: 21 mg, The iron: 2 mg

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