Hello, fellow seafood lovers! Who here really likes tuna? So, this time we will chat about this sea belle. Tuna fish is no joke, apart from its delicious taste, it turns out it also has a ton of benefits for our health, you know. So, let’s take a look together at how to make processed tuna fish that is not only delicious, but also healthy and nutritious.
Before we start cooking, it’s very important for us to know that tuna is rich in protein, omega-3 and vitamins which are super important for our bodies. So, by processing tuna in the right way, we can get maximum health benefits. So, in this article, we will discuss 7 recipes for processed tuna fish that are guaranteed to make your tongue sway and your body healthy. Come on, let’s just take a peek at the recipes!
1. Tuna Steak Served with a Lemon Butter Glaze
Who says steak can only be made from beef? With tuna, we can make steaks that are no less delicious and definitely healthier. This tuna steak is really suitable for those of you who are on a diet but want to eat deliciously. It’s really easy to make, just grill the tuna fish briefly on a non-stick frying pan, then drizzle with fresh lemon butter sauce.
To make the sauce, you just melt the butter, add lemon juice, chopped garlic and a little parsley. Guaranteed, the combination of tender tuna with creamy lemon butter sauce will make your tongue dance. Apart from being delicious, this tuna steak is also rich in protein and omega-3 fatty acids which are good for your heart and brain health. So, there’s no need to hesitate to try this recipe!
2. Tuna Sashimi drizzled with Ponzu Sauce
For those of you who love Japanese cuisine, you must be familiar with the thing called sashimi. So, this time we will make fresh tuna sashimi. The important thing is to make sure the tuna you use is fresh and of sashimi-grade quality. Cut the tuna into thin slices, arrange on a plate, then drizzle with fresh, sour ponzu sauce.
Ponzu sauce is a mixture of soy sauce, yuzu (or you can replace it with lemon), and mirin. The fresh and light taste makes this tuna sashimi very suitable for an appetizer or light lunch. Apart from its delicious taste, tuna sashimi also has high protein and low fat content. Very suitable for those of you who are on a diet program but still want to eat deliciously. Don’t forget to add thinly sliced wasabi and ginger to add sensation to your tongue!
3. Tuna Grilled with Sambal Matah
Well, this one is really suitable for the Indonesian tongue! Grilled tuna with sambal matah, the perfect combination of savory tuna with spicy and fresh Balinese sambal matah. It’s really easy to make, just coat the tuna with simple marinades like garlic, salt and pepper, then grill it until cooked. What makes it special is the sambal matah!
To make chili sauce, you just need to thinly slice the shallots, cayenne pepper, lemongrass and lime leaves. Continue mixing with lime juice and hot oil. Stir well, and voila! Sambal matah is ready to be served. Pour sambal matah over grilled tuna, and enjoy the deliciousness. In addition to being delicious, the combination of tuna and spices in sambal matah also has antioxidant benefits that are good for your body. Awesome, right?
4. Tuna Poke Bowl
Ever Heard of Poke Bowl? This is a typical Hawaiian food that is really popular. This time, we will make a tuna version. Cut fresh tuna into small cubes, then marinate with soy sauce, sesame oil, and a little wasabi. Prepare rice warm as the base, then arrange the marinated tuna on top. Add avocado slices, cucumber, edamame, and seaweed. For the finishing touch, drizzle with poke sauce made from mayonnaise, sriracha sauce, and a little honey. Stir before eating so that all the flavors mix. This poke bowl is not only delicious, but also has a balanced nutritional composition. Carbohydrates from rice, protein from tuna, fiber from vegetables, and healthy fats from avocado. Very suitable for those of you who want to eat deliciously but still be healthy!
5. Tomato Tuna Soup
On a cold day or when you’re feeling unwell, soup is the right choice. Well, this time we’re going to make a warm and healthy tomato tuna soup. Saute the onion and garlic until fragrant, then add the tomato pieces and fish stock. Let it boil, then add the tuna pieces. Add spices such as oregano, basil, salt, and pepper to taste.
Cook until the tuna is cooked, but don’t overcook it so that the texture remains soft. Finally, add a little lemon juice to add freshness. This tomato tuna soup is not only delicious, but also rich in lycopene from tomatoes which is good for heart health and antioxidants. Its high protein also makes you full quickly. It’s perfect for a healthy and filling dinner menu!
6. Mediterranean Grilled Tuna
This time we’re going to explore the Mediterranean kitchen with their grilled tuna recipe. Cover the tuna with a blend of olive oil, minced garlic, dried oregano, and lemon juice. Let it sit for a while so that the spices are absorbed. Meanwhile, chop Mediterranean vegetables such as zucchini, bell peppers and onions. Arrange the vegetables in a baking dish, then place the tuna on top.
Bake in the preheated oven for approximately 15-20 minutes or until the fish is cooked and the vegetables are tender. Serve with a sprinkling of feta cheese and black olives to add a typical Mediterranean taste. This Mediterranean grilled tuna is not only delicious, but also has really good nutritional content. The combination of tuna, vegetables and olive oil makes this dish rich in protein, fiber and healthy fats. Very suitable for those of you who want to eat deliciously but still maintain a healthy diet!
7. Tuna Salad Avocado
Well, this last one is really suitable for those of you who like food that is simple but still nutritious. This avocado tuna salad makes for a quick and nutritious lunch choice. Mix canned tuna (choose one soaked in salted water, not oil) with sliced avocado, chopped celery and a little red onion. Season with mustard sauce, a little light mayonnaise, lemon juice, salt and pepper.
Mix all the ingredients together until well combined. Can be served on whole wheat bread or lettuce wrap for a lower carb version. This avocado tuna salad features a great blend of nutrients. Protein from tuna, healthy fats from avocado, and fiber from vegetables. Very suitable for those of you who are on a diet or just want to eat something light but still make you full.
Closing
So, those are 7 recipes for processed tuna fish that are healthy and nutritious. How about it, can’t wait to try which one? What is certain is that all the recipes above are not only delicious, but also have really good health benefits. So, you can eat deliciously without having to worry about nutritional intake. Good luck and don’t forget to share your cooking results!
Remember, the key to healthy cooking is not only the ingredients, but also the way they are processed. So, make sure you don’t overcook the tuna so that its nutrition is maintained. And above all, have fun while cooking! Because food made with love definitely tastes better. Have fun experimenting in the kitchen and I hope this article is useful for you!