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Bigeye Tuna Steak
Fish
Nutri-ScoreA

Bigeye Tuna Steak

Thunnus obesus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Bigeye Tuna Steak provides 132 kcal, 28g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Bigeye tuna steak is a rich source of high-quality protein and omega-3 fatty acids, making it a nutritious choice for heart health and muscle maintenance.

Also known as:
Ahi TunaYellowfin Tuna
Scientific NameThunnus obesus
Region of OriginPacific Ocean
Popular Comparisons:
Bigeye Tuna SteakBigeye Tuna SteakVSAlaska Plaice FilletAlaska Plaice FilletBigeye Tuna SteakBigeye Tuna SteakVSAlbacore TunaAlbacore TunaBigeye Tuna SteakBigeye Tuna SteakVSAlbacore White TunaAlbacore White TunaBigeye Tuna SteakBigeye Tuna SteakVSAlbacore White Tuna LoinAlbacore White Tuna LoinBigeye Tuna SteakBigeye Tuna SteakVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletBigeye Tuna SteakBigeye Tuna SteakVSAmerican PlaiceAmerican PlaiceBigeye Tuna SteakBigeye Tuna SteakVSAmerican Plaice FilletAmerican Plaice FilletBigeye Tuna SteakBigeye Tuna SteakVSAnchoviesAnchoviesBigeye Tuna SteakBigeye Tuna SteakVSArctic CharArctic CharBigeye Tuna SteakBigeye Tuna SteakVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories132 kcal
Water
70%
Fiber0g
Total29.0g
Protein
28g(97%)
Fats
1g(3%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B129 µg (375%)
Vitamin D1 µg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium36 µg (65%)
Phosphorus250 mg (36%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in omega-3 fatty acids, which are essential for cardiovascular health and reducing inflammation.
✓Rich in protein, supporting muscle growth and repair, making it ideal for athletes and active individuals.
✓Contains important vitamins and minerals, including vitamin B12 and selenium, which are crucial for energy metabolism and antioxidant defense.
✓Low in carbohydrates and calories, making it a suitable option for weight management and low-carb diets.

Possible Risks & Side Effects

!High mercury levels in large fish like tuna can pose health risks, particularly for pregnant women and young children.
!Overconsumption may lead to an imbalance in omega-6 to omega-3 fatty acids if not balanced with other dietary sources.

How to Prepare & Consume

Best enjoyed seared to retain moisture and flavor; serve with a squeeze of lemon or a light marinade to enhance taste.

Smart Selection & Storage

How to Select

Choose tuna steaks that are bright red and moist, with no browning or discoloration. Freshness is key, so buy from reputable fishmongers.

How to Store

Store in the coldest part of the refrigerator and consume within 1-2 days for best quality. For longer storage, freeze in airtight packaging.

Myths vs Realities

MythAll tuna is high in mercury.
RealityWhile larger species like bigeye tuna can have higher mercury levels, smaller species are generally safer.
MythEating raw tuna is always unsafe.
RealitySushi-grade tuna is safe to eat raw if sourced from reputable suppliers.
MythTuna steaks are not versatile.
RealityTuna steaks can be prepared in various ways, including grilling, searing, and baking.

Healthy Recipes

Grilled Bigeye Tuna Steak with Avocado Salsa

This vibrant dish features perfectly grilled Bigeye tuna steak topped with a refreshing avocado salsa, making it a healthy and flavorful meal.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 1 ripe avocado, diced
  • 1 medium tomato, diced
  • 1/4 red onion, finely chopped
  • 1 lime, juiced
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the grill to medium-high heat and brush the tuna steaks with olive oil, seasoning with salt and pepper.
  2. 2. Grill the tuna steaks for about 3-4 minutes on each side for medium-rare, then remove from heat.
  3. 3. In a bowl, combine avocado, tomato, red onion, lime juice, and season with salt and pepper. Serve the salsa over the grilled tuna steaks.

Bigeye Tuna Steak Salad with Sesame Ginger Dressing

This nutritious salad features seared Bigeye tuna steak served on a bed of mixed greens, drizzled with a zesty sesame ginger dressing.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 4 cups mixed salad greens
  • 1/2 cucumber, sliced
  • 1 carrot, julienned
  • 2 tablespoons sesame oil
  • 1 tablespoon fresh ginger, grated
  • 2 tablespoons soy sauce
  • 1 tablespoon rice vinegar
Instructions
  1. 1. Sear the tuna steaks in a hot skillet for 2-3 minutes on each side, then slice thinly.
  2. 2. In a small bowl, whisk together sesame oil, ginger, soy sauce, and rice vinegar to make the dressing.
  3. 3. Toss the salad greens, cucumber, and carrot with the dressing, then top with sliced tuna.

Bigeye Tuna Steak Tacos with Mango Salsa

These delicious tacos feature grilled Bigeye tuna steak and a sweet mango salsa, wrapped in whole-grain tortillas for a healthy twist.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 2 whole-grain tortillas
  • 1 ripe mango, diced
  • 1/4 red onion, diced
  • 1 jalapeño, minced
  • 1 lime, juiced
  • Cilantro for garnish
  • Salt to taste
Instructions
  1. 1. Grill the tuna steaks for about 3-4 minutes on each side, then let rest before slicing.
  2. 2. In a bowl, mix mango, red onion, jalapeño, lime juice, and salt to create the salsa.
  3. 3. Assemble the tacos by placing sliced tuna in tortillas and topping with mango salsa and cilantro.

Spicy Bigeye Tuna Steak with Quinoa and Spinach

This hearty dish features a spicy Bigeye tuna steak served over a bed of protein-packed quinoa and sautéed spinach.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 1 tablespoon sriracha
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Rub the tuna steaks with sriracha, salt, and pepper, then sear in a hot skillet for 3-4 minutes on each side.
  2. 2. In another pan, heat olive oil and sauté spinach until wilted, seasoning with salt and pepper.
  3. 3. Serve the spicy tuna over a bed of quinoa and sautéed spinach.

Bigeye Tuna Steak with Lemon Herb Couscous

This light and refreshing dish features grilled Bigeye tuna steak served with lemon-infused herb couscous, perfect for a healthy dinner.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 1 cup couscous
  • 2 cups vegetable broth
  • 1 lemon, zested and juiced
  • 2 tablespoons fresh parsley, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Cook couscous in vegetable broth according to package instructions, then fluff with a fork and mix in lemon zest, juice, parsley, salt, and pepper.
  2. 2. Grill the tuna steaks for 3-4 minutes on each side, seasoning with salt and pepper.
  3. 3. Serve the grilled tuna on a bed of lemon herb couscous.

Bigeye Tuna Steak Poke Bowl

This delicious poke bowl features marinated Bigeye tuna steak served over rice with fresh vegetables and a drizzle of soy sauce.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 2 cups sushi rice, cooked
  • 1/2 cucumber, sliced
  • 1 carrot, shredded
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame seeds
  • Green onions for garnish
Instructions
  1. 1. Dice the tuna steaks and marinate in soy sauce for 10 minutes.
  2. 2. In bowls, layer cooked sushi rice, marinated tuna, cucumber, and carrot.
  3. 3. Garnish with sesame seeds and green onions before serving.

Bigeye Tuna Steak with Roasted Vegetables

This nutritious dish features a perfectly seared Bigeye tuna steak served alongside a medley of roasted seasonal vegetables.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 1 zucchini, chopped
  • 1 bell pepper, chopped
  • 1 cup cherry tomatoes
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and toss vegetables with olive oil, salt, and pepper. Roast for 20-25 minutes.
  2. 2. Sear the tuna steaks in a hot skillet for 3-4 minutes on each side.
  3. 3. Serve the tuna alongside the roasted vegetables.

Bigeye Tuna Steak with Cauliflower Rice

This low-carb dish features seared Bigeye tuna steak served over a bed of cauliflower rice, seasoned with herbs for extra flavor.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 1 head cauliflower, grated into rice-sized pieces
  • 2 tablespoons olive oil
  • 1 tablespoon fresh dill, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Sear the tuna steaks in a hot skillet for 3-4 minutes on each side, seasoning with salt and pepper.
  2. 2. In another pan, heat olive oil and sauté cauliflower rice for 5-7 minutes, seasoning with dill, salt, and pepper.
  3. 3. Serve the tuna over the cauliflower rice.

Bigeye Tuna Steak with Spicy Avocado Cream

This flavorful dish features grilled Bigeye tuna steak topped with a creamy, spicy avocado sauce for a delightful twist.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 1 ripe avocado
  • 1 tablespoon Greek yogurt
  • 1 teaspoon sriracha
  • 1 lime, juiced
  • Salt to taste
Instructions
  1. 1. Grill the tuna steaks for 3-4 minutes on each side, seasoning with salt.
  2. 2. In a blender, combine avocado, Greek yogurt, sriracha, lime juice, and salt until smooth.
  3. 3. Serve the grilled tuna topped with the spicy avocado cream.

Bigeye Tuna Steak with Mediterranean Chickpea Salad

This hearty dish features grilled Bigeye tuna steak served with a refreshing Mediterranean chickpea salad, packed with flavor and nutrients.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 1 can chickpeas, drained and rinsed
  • 1/2 cucumber, diced
  • 1/4 red onion, diced
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Grill the tuna steaks for 3-4 minutes on each side, seasoning with salt and pepper.
  2. 2. In a bowl, mix chickpeas, cucumber, red onion, feta, olive oil, vinegar, salt, and pepper.
  3. 3. Serve the grilled tuna alongside the Mediterranean chickpea salad.

Frequently Asked Questions (FAQ)

What is the best way to cook bigeye tuna steak?

Searing is recommended to lock in moisture and flavor, cooking it to medium-rare for optimal taste.

How often can I eat bigeye tuna?

Due to mercury content, it's advisable to limit consumption to once a week for adults.

Is bigeye tuna steak healthy?

Yes, it's high in protein and omega-3 fatty acids, beneficial for heart health.

Can I eat bigeye tuna raw?

Yes, it can be consumed raw in sushi or sashimi, but ensure it is sushi-grade.

What are the nutritional benefits of bigeye tuna?

It provides essential nutrients like protein, omega-3 fatty acids, vitamin B12, and selenium.

How should I store leftover bigeye tuna steak?

Store in an airtight container in the refrigerator and consume within 2 days.

What sides pair well with bigeye tuna steak?

It pairs well with salads, grilled vegetables, or rice dishes.

Is bigeye tuna sustainable?

Sustainability varies; check for certifications like MSC to ensure responsible sourcing.

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Comparisons
Bigeye Tuna Steak vs Alaska Plaice Fillet Bigeye Tuna Steak vs Albacore Tuna Bigeye Tuna Steak vs Albacore Tuna
Nutrients
Protein in Bigeye Tuna Steak Calories in Bigeye Tuna Steak Vitamin-c in Bigeye Tuna Steak Magnesium in Bigeye Tuna Steak
Featured Guides
Health Benefits of Bigeye Tuna Steak Healthy Recipes with Bigeye Tuna Steak
Rankings
Fish high in vitamin-b12 Fish high in selenium Fish low in carbohidratos Fish low in índice glucémico