Frying frozen tuna steaks in a skillet is a great way to give your fish some flavor.

Image Credit: da-kuk/E+/GettyImages Trader Joe’s frozen section is a boon for seafood lovers with a wide variety of shellfish and fin fish. At 38 grams of protein per 4.5 ounce serving and a good dose of omega-3 fatty acids, tuna steaks are a nutrition-packed find for those looking for a mild but firm-textured fish.

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 Whether grilled, pan-seared or broiled, tuna steaks can be cooked and treated much like lean beef steaks.

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Things You'll Need

Tuna steaks Paper towels Pastry brush Olive or grapeseed oil Salt and pepper How to Grill Frozen Tuna Steaks

Thaw tuna in cold running water or in the refrigerator overnight. Pat dry with paper towels. Brush lightly with olive or grapeseed oil and sprinkle liberally with salt and pepper. Transfer tuna steaks to a medium-hot grill and cook for 2 minutes. Rotate a quarter turn to get diagonal grill marks and cook the tuna for another 2 minutes for a total of 4 minutes on the first side. Turn the tuna steaks over and cook for only 2 minutes on the other side for rare or up to 4 minutes for medium.

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 Tip For additional flavor, add dried herbs or spices when seasoning with salt and pepper. Sprinkling with lemon juice and a bit of olive oil after cooking adds a little more flavor and moisture to the fish.

How to Pan-Sear Frozen Tuna Steaks

Thaw tuna in cold running water or in the refrigerator overnight. Pat dry with paper towels. Season tuna liberally with salt and pepper. Place a medium skillet over high heat. When the skillet is hot, add a little olive oil followed by the tuna. Cook the tuna for 3 minutes on the first side, then turn. Cook for another 3 minutes and remove from the pan. If you want tuna that is less pink in the center, cook for another 1 to 2 minutes.

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 Related Reading 6 Creative Recipes to Make With Canned Tuna (That Aren’t Salad)

How to Broil Frozen Tuna Steaks

Thaw tuna in cold running water or in the refrigerator overnight. Pat dry with paper towels. Arrange on a baking sheet. Brush the tuna steaks with a little olive oil and season liberally with salt and pepper. Place the baking sheet under the broiler and cook tuna for 3 minutes with the oven door partly open. Turn the tuna and cook for another 3 minutes. Remove from oven.

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  references
  
      Cooking Light: "Take Two: Wild Salmon and Yellowfin Tuna"
    
      Washington State University: "How to Safely Thaw and Prepare Frozen Fish"
    
      Food & Wine: "Grilled Tuna Steaks with Citrus-Ginger Sauce"
    
      New York Times: "Broiled Tuna with Herb Vinaigrette"
       




  references
  
      Cooking Light: "Take Two: Wild Salmon and Yellowfin Tuna"
    
      Washington State University: "How to Safely Thaw and Prepare Frozen Fish"
    
      Food & Wine: "Grilled Tuna Steaks with Citrus-Ginger Sauce"
    
      New York Times: "Broiled Tuna with Herb Vinaigrette"
    




Frying frozen tuna steaks in a skillet is a great way to give your fish some flavor.

Image Credit: da-kuk/E+/GettyImages

Image Credit: da-kuk/E+/GettyImages

  • Tuna steaks
  • Paper towels
  • Pastry brush
  • Olive or grapeseed oil
  • Salt and pepper

For additional flavor, add dried herbs or spices when seasoning with salt and pepper. Sprinkling with lemon juice and a bit of olive oil after cooking adds a little more flavor and moisture to the fish.

6 Creative Recipes to Make With Canned Tuna (That Aren’t Salad)

      Cooking Light: "Take Two: Wild Salmon and Yellowfin Tuna"
    
      Washington State University: "How to Safely Thaw and Prepare Frozen Fish"
    
      Food & Wine: "Grilled Tuna Steaks with Citrus-Ginger Sauce"
    
      New York Times: "Broiled Tuna with Herb Vinaigrette"