How to make delicious and nutritious pan-fried ocean tuna

Prepare
15 Minutes Processing
35 Minutes For
2 people

Tuna is a food that contains many nutrients and is processed into many different dishes. Today, let’s go to the kitchen with lassho.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

Main ingredients for pan-fried ocean tuna

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.

Process materials

Note

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.

Marinated tuna meat

Note

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.

Sauteed 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.

Pan-fried Tuna

Good tip

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.

Make the sauce

Finished Product

Pan-fried ocean tuna is delicious and nutritious

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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