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Jamie Oliver demonstrates two fantastic methods for cooking the perfect tuna steak: pan-seared for a beautiful caramelized crust and grilled for a nutty, charred flavour. Both techniques aim for a beautifully cooked exterior while keeping the inside moist, tender, and perfectly pink.
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Cut 2cm thick tuna steaks and prepare a spice rub with coriander, fennel, salt, and pepper. → Coat the steaks in the rub and a little olive oil. → Cook in a hot non-stick pan or on a hot griddle pan for 1.5-2 minutes per side. → Rest for one minute off the heat. → Finish with a drizzle of olive oil and a squeeze of fresh lemon juice before serving.
Cut 2cm thick tuna steaks and prepare a spice rub with coriander, fennel, salt, and pepper. → Coat the steaks in the rub and a little olive oil. → Cook in a hot non-stick pan or on a hot griddle pan for 1.5-2 minutes per side. → Rest for one minute off the heat. → Finish with a drizzle of olive oil and a squeeze of fresh lemon juice before serving.
Jamie Oliver demonstrates two fantastic methods for cooking the perfect tuna steak: pan-seared for a beautiful caramelized crust and grilled for a nutty, charred flavour. Both techniques aim for a beautifully cooked exterior while keeping the inside moist, tender, and perfectly pink.
Using a sharp knife, cut the tuna loin into steaks that are at least 2cm (just under 1 inch) thick. A thicker cut helps to keep the inside rare while searing the outside.
Prepare a simple spice rub. In a mortar and pestle, add the coriander seeds, fennel seeds, salt, and black pepper. Pound and grind them together into a coarse powder.
Sprinkle the spice rub onto a board. Press the tuna steaks onto the rub, ensuring both sides are coated. Drizzle with a little olive oil and rub it all over the steaks.
Preheat two pans. Get a non-stick frying pan to a medium-high heat for the pan-seared steak, and a griddle pan to a super-high heat for the charred steak.
Place one seasoned steak into the hot non-stick frying pan. Place the second steak onto the screaming hot, dry griddle pan, pressing it down to get good contact for char lines.
Always look for sustainably sourced fish. In the UK, look for the MSC (Marine Stewardship Council) logo.
Do not overcook the tuna. The beauty of a good tuna steak is its rare, pink center. It becomes dry and tough if cooked all the way through.
When using a griddle pan, make sure it's screaming hot and dry. Always oil the food (the tuna), not the pan itself, to achieve perfect char marks.
Resting the fish after cooking is essential. It allows the muscle fibers to relax, making the fish more tender and juicy.
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