Tuna Basics: Preparation and Cooking

Tuna are salt water fish and part of a fish family called Scombridae. They swim very fast, some up to 43 mph or more! Tuna meat is pink to dark red in color due to its high quantity of myoglobin. There are more than 48 species of tuna, including Northern bluefin, Southern bluefin, blackfin, yellowfin, albacore, bigeyed, and many others. Tuna can be found in oceans around the world, and usually live in temperate or tropical waters.

Tuna play an important role in commercial fishing and gastronomy. They can be caught using several methods (nets, cages, harpoon, pole and line, etc.) There are also large fish farms for tuna around the world. Since the turn of the 20th century, tuna has been canned and sold in thousands of stores. It is canned in oil, spring water or brine. Most canned tuna is used in sandwiches or as a side dish with salads, while a smaller amount is used in helpers and casseroles. In the U.S., Albacore tuna is the only type that can be canned and sold as "white meat tuna."

 

Interesting Tuna Facts

In the U.S. alone, approximately one billion pounds of pouched and canned tuna are consumed per year. Canned tuna is the top selling food item in the U.S. next to coffee and sugar! It is consumed by about 88 percent of households in America. It is also the second most eaten type of seafood in the U.S. next to shrimp. The top three tuna-loving places in the world are the U.s., Japan and the EU.

 

How to Purchase Fresh Tuna for Home Cooking

Just as with buying any type of fin fish, fresh or frozen tuna should be purchased with care. When buying fresh tuna, use your senses of smell, touch and sight. If the tuna smells "fishy" or old (like ammonia), don't purchase it. If it smells fresh with a slight sweet smell, then it's probably a good fish. But don't go by smell alone. Notice if the fish has bright eyes and bright colored skin, with no discoloration or brown spots. Touch the fish to make sure the meat is firm. Avoid buying fish that feels soft and mushy.

Try to buy tuna from a fresh fish market if possible. You can also find fresh tuna at some grocery stores. Or buy pre-cooked tuna fillets or steaks from a specialty seafood shop on the Internet. Keep in mind that buying fresh usually means a little more work in preparation and cooking, but can be less expensive than pre-cooked packages of tuna.

When you bring home fresh tuna from the market, be sure to refrigerate or freeze it right away. Tuna should only be stored in the refrigerator for one to two days before cooking. If freezing, it can be thawed slowly in the refrigerator, under cold running water, or by using a low defrost setting in the microwave. Cook tuna as soon as it has finished thawing to prevent spoilage.

Tuna do have bones, but these can be removed with a pair of tweezers. You'll need to press the flesh away from the bones before grabbing with tweezers.

 

Tuna and Nutrition

Tuna is a healthy source of protein as well as other beneficial vitamins and minerals. It also contains omega-3 fatty acids, which can help regulate cholesterol, reduce the effects of asthma, ease arthritis pain, and help encourage a healthy growth rate in young children. Tuna is also low in calories and fat, with only 116 calories per 100 grams of canned tuna (in water). It is an excellent source of vitamin B12 as well.

 

Popular Cooking Methods for Tuna

If cooking fresh tuna as a whole or in fillet sections, be sure not to overcook. To prevent overcooking, remove the tuna from the pan or oven as soon as it is done. It will continue to cook in the pan even after being removed from the source of heat.

You can grill, bake, poach, fry, saute or broil tuna and serve it as a main entree or with other types of seafood. Tuna can be marinated, but it is recommended that you only marinate for 20 minutes or less so the fish won't become mushy. Marinating too long can also cause the protein to be diminished in fish. Some popular marinade ideas for tuna include an olive oil base with lemon juice, red wine vinegar or chopped tomatoes. Herbs can be added along with salt and pepper to reach the desired taste. Tuna can be eaten with spicy or mild seasonings, depending on what you prefer.

Tuna can be grilled directly on the rack or in a basket. The larger the size, the better it will fare on the grill rack without falling apart. Be sure to preheat the grill before placing the fish on the rack. Leave the grill open while cooking for the best flavor. For steaming, use a large pan with water or fish stock and seasonings. Allow the water to simmer for a moment; then place the fish on a steaming rack over the water. Don't boil the water...this will overcook the tuna.

Frying tuna can be achieved in a deep fryer or a frying pan with oil. You'll need to get a batter recipe and make sure the fish is covered with the batter on all sides before dropping into the fryer. The oil should reach 375 degrees F, cooking the fish approximately four minutes on each side, or eight to ten minutes in the deep fryer.

Broil fish in a broiler or bake at a high oven temperature (400 degrees F). Add your favorite seasonings to get a delicious flavor. Larger portions will need to be turned over about mid-way through cooking. Use a poaching liquid or seasoned water to poach tuna. Allow the water to simmer, not boil, when poaching to prevent overcooking.

Most cooking methods (except steaming) require that the tuna cook about 10 minutes for each inch of thickness. As a general rule, check the fish for doneness after about seven minutes. You'll know it's done because the flesh will be flaky and tender and will lose its "raw" look.

Serve tuna with potatoes, vegetables, hush puppies, fries, slaw, and other favorite side dishes. Provide your guests with tartar sauce or other for dipping and enjoy a delicious tuna meal!

 

Here's an easy Tuna recipe to try...

 

TUNA CASSEROLE

·         1 pkg. noodles

·         3 cans tuna

·         2 cans cream of mushroom soup

·         8 oz. Cheddar cheese (grated)

·         1 tsp. salt

·         1/2 c. chopped celery

·         2 cans fried onion rings

·         1 pkg. cooked peas

 

Cook noodles until tender. In a casserole dish add noodles, tuna, cream of mushroom soup, cheese, salt, celery and peas. Mix well. Sprinkle top with fried onions. Bake at 350 degrees for 45 minutes.

 

 

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