Three Ways With Yellowfin Tuna
Rich and meaty tuna is the perfect option for one of your weekly portions of oily fish. A great source of vitamins B and D, omega 3 and minerals, it’s also simple to prepare and quick to cook. Choose between loin steaks cut from the most succulent part of the fish or ready-diced chunks which are perfect for stir fries and salads.
We’ve selected our three favourite ways to serve this firm-fleshed fish: griddled, roasted and pan-fried. Once cooked, fresh tuna requires little more than a drizzle of olive oil, a squeeze of lemon or lime, a dash of soy sauce or a sprinkling of chilli flakes but if you’re looking for recipe inspiration, we’ve got plenty to choose from. Even better, most of our choices can be on the table in under 30 minutes – ideal for midweek meals.
With their distinctive grill lines and dark pink interior, tuna steaks seared in a griddle pan or on the barbecue make an attractive base for all manner of summer dishes. Griddled tuna pairs beautifully with Mediterranean vegetables such as tomatoes, peppers and courgettes, or pep it up with Cajun spices or give it a Japanese twist.
FOOD EDITOR'S TIP
Remove the tuna steaks from the fridge 20 minutes before cooking, pat dry with kitchen paper, season and brush with a little oil. When your griddle pan or barbecue is smoking, use tongs to sear the edges of the tuna then cook for 1-2 minutes on each side for pink in the middle or 3-4 minutes on each side if you prefer it more well done. Remove from the pan and rest on a chopping board for five minutes.
SPICED TUNA WITH EASY SLAW
From fridge to plate in 15 minutes, a simple way to serve tuna with a difference
TWO-BEAN, ARTICHOKE & TUNA SALAD
This Mediterranean-inspired dish makes for a healthy lunch or supper
BLACKENED TUNA WITH SUCCOTASH
This vibrant American-style corn and bean salad is perfect with beautifully seasoned fish
Drizzle seasoned tuna steaks with olive oil then wrap in foil before baking in a preheated oven at 200°C for 15-20 minutes or until tender. Alternatively, place them in a casserole dish with a generous glug of wine or stock, then cover and cook as before.
POT-ROASTED TUNA & TOMATOES
The fish for this healthy supper is pan-fried then pot-roasted to keep it wonderfully succulent
ROASTED TUNA NIÇOISE
This classic salad recipe uses diced yellowfin tuna and is perfect for a summer lunch alfresco
Perhaps the simplest way to cook fresh tuna, pan-frying will give your yellowfin steaks a beautifully caramelised exterior. First, season your tuna or sprinkle it with a spice rub before brushing on a little olive oil. Fry over a high heat for approximately two minutes on each side. The fish should be opaque on the outside but slightly translucent in the centre.
SEARED TUNA, AVOCADO & EDAMAME POKE BOWLS
Nutritious, filling and so easy to prepare, this Hawaiian-inspired recipe pairs fresh tuna with ready-cooked quinoa and a punchy dressing
TUNA BURGER & WASABI TOFU ‘MAYO’
Low in saturated fat, these sesame-crusted tuna steaks are given a Japanese twist
SEARED TUNA, CHILLI VIERGE & GARLIC CRUMBS
This flavour-packed dish is sure to impress yet can be on the table in just 15 minutes
ABOUT OUR TUNA
Waitrose & Partners only sells fish that has been responsibly caught or farmed. This means our suppliers must only source from fisheries or farmed aquaculture operations that are responsibly managed. Our fresh own-label tuna is no exception: handline-caught and certified by the Marine Stewardship Council, it’s one of 65 species sourced to Sustainable Seafood Coalition guidelines.
