How to Bake a Whole Piece of Tuna Fish (9 Steps)

While whole tuna filets can be cooked many ways, oven baking keeps the calorie count low because it doesn't require high amounts of fat. Tuna is high in protein and enhances a heart-healthy diet because it is rich in omega-3 fatty acids. Look for fresh tuna that is deep red in color and stored on top of ice. The dry oven heat can dry out tuna, but a tight aluminum foil cover traps in the juices.

Things You'll Need

  • Cutting board
  • Paper towels
  • Ruler
  • Marinade, optional
  • Storage bag, optional
  • Rimmed baking pan
  • Aluminum foil
  • Seasonings
  • Basting brush
  • Spatula
  • Meat thermometer

Instructions

  1. Preheat the oven to between 400 to 450 degrees Fahrenheit. Place frozen tuna sections in the refrigerator to completely thaw, if necessary.

  2. Set the thawed tuna on a cutting board and pat dry with a paper towel. Measure the tuna at the thickest part with a clean ruler; write down this measurement to help determine the baking time.

  3. Marinate the tuna in a plastic storage bag in the refrigerator for a minimum of two hours or overnight. Purchase a commercial marinade or customize your own with ingredients from your pantry. Start with your choice of cooking oil, such as coconut oil or olive oil. Whisk in an ingredient that has a high acid content, such as lemon juice or balsamic vinegar. Finish the marinade with your choice of herbs and spices.

  4. Preheat the oven to about 350 degrees Fahrenheit.

  5. Line a rimmed baking pan with aluminum foil for easy cleanup. Spread a light coat of cooking or olive oil on the aluminum foil with a basting brush to prevent the tuna from sticking.

  6. Place the tuna on the center of the aluminum foil. Season the fish with seasonings, such as lemon pepper, salt, black pepper and Cajun seasoning. Coat the tuna with fresh marinade with a basting brush, if desired.

  7. Cover the pan with a large piece of aluminum foil to prevent the tuna from drying out. Secure the foil tightly around the edges to trap steam while the tuna bakes.

  8. Place the baking pan on the center rack in the oven. Bake the tuna for five to eight minutes for every inch of thickness. For example, if the tuna is 3-inches thick, allow the tuna to bake for between 15 to 24 minutes. Remove the tuna from the oven halfway through the cooking time and turn the tuna with a spatula to bake the tuna evenly.

  9. Pull the baking pan from the oven when the required baking time has been met. The tuna is cooked when it is opaque in color on the outer edges, slightly pink in the center and the meat flakes easily. Insert a meat thermometer in the thickest part of the tuna steak. Tuna should be cooked to a minimum internal temperature of 145 F.

Previous:

Next:

Food & Drink

Fish Recipes

Fish Recipes

https://en.drinkfood.biz © Food & Drink