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In recent years, there has been a growing interest in integrating healthy and nutritious ingredients into our culinary creations. One such ingredient that has gained popularity is ocean tuna, known for its rich Omega-3 fatty acids and high protein content. While many prefer to enjoy this delightful fish in its raw form, pan-frying ocean tuna can elevate its flavors even further. This cooking technique allows the natural oils of the fish to infuse with various seasonings, resulting in a mouthwatering dish that’s both delicious and nutritious. In this guide, we will explore the step-by-step process of preparing pan-fried ocean tuna that not only satisfies taste buds but also provides essential nutrients to support a well-balanced diet. Whether you’re an experienced home cook looking to add to your repertoire or a novice in the kitchen, this guide will equip you with the skills to create a delectable and healthy dish that will impress both yourself and others. So, let’s dive in and discover the secrets to making delicious and nutritious pan-fried ocean tuna!
15 Minutes Processing
35 Minutes For
Tuna is a food that contains many nutrients and is processed into many different dishes. Today, let’s go to the kitchen with Cfis.edu.vn and make a simple “pan-seared tuna” dish at home.
Ingredients for pan-fried ocean tuna
- 300g tuna
- 200g asparagus
- Minced purple onion, chili
- Seasoning: Salt, ground pepper, olive oil, soy sauce, mustard, cooking oil, sugar
Tips for choosing to buy fresh and delicious ingredients
Choose to buy fresh tuna
Delicious tuna you should choose the ones with clear and sparkling eyes, see clearly the pupil inside. Do not choose those with sunken eyes because they have been frozen for a long time and transported a lot.
Should choose those with bright red gills, do not choose dark red or dark brown gills because these are spoiled fish.
Fresh fish will have very good elasticity, you can use your hand to press on the belly of the fish to check, if the belly of the fish is sinking, you should not buy it.
In addition, you can also check the fish meat inside by tattooing with a needle. Take a meat sample and rub it on the palm of your hand, if you see that the fish meat is clear, soft and watery, you should not buy it. Good fish will have red and firm flesh inside.
Choose to buy frozen tuna
Frozen tuna when buying, you should observe the packaging if it is torn, open or covered with a thick layer of snow, do not buy. Because maybe these pieces of fish have been preserved for a long time or frozen for the second time.
In addition, you should pay attention to the expiry date printed on the package, frozen tuna will be best within 1 month from the date of catch.
Choose to buy asparagus
Fresh asparagus will have a sturdy stem, bright colors and darkening at the top. Do not choose plants with black spots on the trunk, moldy or waterlogged. In particular, you should not choose flowering asparagus.
Where to buy
Fresh tuna and other ingredients you can easily find in markets, seafood stores to large supermarkets. should choose a reputable purchasing place to ensure the quality of raw materials.
How to make pan-seared tuna
Step 1Process materials
After buying tuna, you wash and soak the fish with dilute salt water or rice water for about 15 minutes to remove the fishy smell. Take out the fish, wash it with water again, then remove the bones and skin, fillet fish with a thickness of 2-3cm , drain.
Asparagus, you cut off the old stem, wash, and then dry. When you buy chili, you wash it and cut it into small pieces.
In addition to salt and rice water, you can also use diluted lemon juice or white wine to soak the fish for about 2 – 5 minutes before processing to clean the fishy smell of the fish.
To save time, you can buy pre-filled tuna fillets at supermarkets.
If you want to eat rare, you can make the fish fillet thicker depending on your preference.
Step 2Marinated tuna meat
Put the fish meat on a flat cutting board, add a little salt and ground pepper, rub several times so that the salt and pepper stick evenly on the fish. Marinate the fish for 15 minutes.
You should only season with salt and ground pepper to retain the characteristic delicious taste of tuna. If the fish is too thick, you should cut it into 2 or 3 parts to marinate the fish meat to be more spiced.
Step 3Sauteed Asparagus
While waiting for the fish to absorb the seasoning, start sautéing the asparagus. Put about 2 tablespoons of cooking oil in a pan, bring to a boil. When the oil is hot, add 2 tablespoons of minced red onion and sauté until fragrant.
Next, add the asparagus and stir-fry over medium heat. When the asparagus is just cooked, you should turn off the heat immediately to keep the crispiness of the asparagus.
Step 4Pan-fried Tuna
Put about 1 tablespoon of olive oil in a pan , bring to a boil. When the oil is hot , add the marinated tuna and proceed to pan-fry on medium heat . When the fish is golden brown on both sides, take it out, let the meat rest for 2-3 minutes before cutting the fish into small pieces.
In addition to olive oil, you can pan-fry with normal cooking oil, but olive oil is still recommended to keep the delicious flavor of the fish.
You should not fry the pan with butter to avoid the dish burning.
Letting the meat rest for 2-3 minutes will cause the surface of the fish to be hunted on the outside but still retain the softness and succulent inside.
Step 5Make the sauce
In a bowl, add 1 teaspoon of chopped chili, 1 tablespoon of minced garlic, 2 tablespoons of soy sauce, 1 teaspoon of sugar, 1 tablespoon of warm water and a little bit of mustard, stirring to dissolve the sugar.
Arrange asparagus on a plate, then add chopped tuna meat on top, drizzle with mustard soy sauce and you’re done. The tender and fragrant tuna meat, not dried out, served with delicious crispy asparagus and rich sauce will surely make you fall in love with it.
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In conclusion, making delicious and nutritious pan-fried ocean tuna is a simple and rewarding process. By following the steps mentioned above, you can transform freshly caught or sustainably sourced tuna into a flavorful and healthy dish that will delight your taste buds. From marinating the fish to perfectly searing it in a hot pan, each step plays a crucial role in ensuring the tenderness, moistness, and flavor of the final product. Remember to use high-quality ingredients, such as fresh herbs, spices, and a good quality oil, to enhance the taste. Furthermore, be mindful of the cooking time to avoid overcooking the tuna, thus preserving its natural flavors and nutritional value. By incorporating these tips and techniques into your cooking routine, you can confidently serve delicious and nutrient-packed pan-fried ocean tuna that will impress your family and guests. So, go ahead, gather your ingredients, and embark on a culinary journey to create a mouth-watering meal that embodies the goodness of the ocean.
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