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Bigeye Tuna Steak (Seared)
Fish
Nutri-ScoreA

Bigeye Tuna Steak (Seared)

Thunnus obesus

Clinical Encyclopedia

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.

Scientific NameThunnus obesus
Region of OriginPacific Ocean
Popular Comparisons:
Bigeye Tuna Steak (Seared) VS Alaska Plaice FilletBigeye Tuna Steak (Seared) VS Albacore TunaBigeye Tuna Steak (Seared) VS Albacore White TunaBigeye Tuna Steak (Seared) VS Albacore White Tuna LoinBigeye Tuna Steak (Seared) VS Amberjack Yellowtail FilletBigeye Tuna Steak (Seared) VS American Plaice

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%)

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 selenium, an important mineral that acts as an antioxidant and supports thyroid function.
✓Provides vitamin B12, crucial for nerve function and the production of DNA and red blood cells.

Possible Risks & Side Effects

!High mercury levels in large fish like bigeye tuna may pose health risks, especially for pregnant women and young children.
!Overconsumption can lead to an imbalance in omega-6 to omega-3 fatty acids.

How to Prepare & Consume

Best enjoyed seared to maintain moisture and flavor; avoid overcooking to preserve its delicate texture.

Smart Selection & Storage

How to Select

Choose steaks that are bright red with a moist appearance and a fresh ocean smell; avoid any that appear dull or have brown spots.

How to Store

Keep in the coldest part of the refrigerator and consume within 1-2 days; can be frozen for longer storage.

Myths vs Realities

MythAll fish are low in mercury.+
RealityLarger fish like bigeye tuna can have high mercury levels, which can be harmful.
MythCooking fish destroys all its nutrients.+
RealityWhile some nutrients may be lost, cooking can enhance the bioavailability of others.
MythYou can eat as much fish as you want.+
RealityModeration is key; overconsumption can lead to mercury toxicity.

Healthy Recipes

Seared Bigeye Tuna Steak with Avocado Salsa

This vibrant dish features perfectly seared Bigeye tuna 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
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. Season the tuna steaks with salt and pepper, then sear them in a hot skillet with olive oil for 2-3 minutes on each side.
  2. 2. In a bowl, combine the diced avocado, tomato, red onion, lime juice, and a pinch of salt.
  3. 3. Serve the seared tuna topped with the avocado salsa and garnish with fresh cilantro.

Tuna Steak Salad with Citrus Vinaigrette

A light and refreshing salad featuring seared Bigeye tuna on a bed of mixed greens, drizzled with a zesty citrus vinaigrette.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 4 cups mixed salad greens
  • 1 orange, segmented
  • 1/2 cucumber, sliced
  • 1/4 cup walnuts, toasted
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Sear the tuna steaks in a hot skillet for 2-3 minutes on each side, then let rest before slicing.
  2. 2. In a bowl, whisk together olive oil, apple cider vinegar, salt, and pepper to make the vinaigrette.
  3. 3. On a plate, arrange the mixed greens, top with orange segments, cucumber, walnuts, and sliced tuna, then drizzle with vinaigrette.

Spicy Tuna Steak Tacos with Mango Salsa

These spicy tuna tacos are packed with flavor and topped with a sweet mango salsa, perfect for a healthy twist on taco night.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 4 small corn tortillas
  • 1 ripe mango, diced
  • 1 jalapeño, minced
  • 1/4 red onion, chopped
  • 1 lime, juiced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Season the tuna steaks with salt, pepper, and olive oil, then sear for 2-3 minutes on each side before slicing.
  2. 2. In a bowl, mix the diced mango, jalapeño, red onion, lime juice, and a pinch of salt to create the salsa.
  3. 3. Warm the tortillas, fill with sliced tuna, and top with mango salsa before serving.

Bigeye Tuna Steak with Quinoa and Spinach

A nutritious dish combining seared Bigeye tuna with protein-rich quinoa and sautéed spinach for a wholesome meal.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 1 garlic clove, minced
  • Salt and pepper to taste
  • Lemon wedges for serving
Instructions
  1. 1. Sear the tuna steaks in a hot skillet for 2-3 minutes on each side, then let rest.
  2. 2. In the same skillet, add olive oil and garlic, sauté for 1 minute, then add spinach and cook until wilted.
  3. 3. Serve the tuna on a bed of quinoa, topped with sautéed spinach and lemon wedges.

Mediterranean Tuna Steak with Hummus

This Mediterranean-inspired dish features seared Bigeye tuna served with a side of creamy hummus and fresh veggies.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 1 cup homemade or store-bought hummus
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, sliced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. Season the tuna steaks with salt and pepper, then sear in a hot skillet for 2-3 minutes on each side.
  2. 2. Arrange the hummus on a plate and surround it with cherry tomatoes and cucumber slices.
  3. 3. Top the plate with sliced tuna and drizzle with olive oil, garnishing with fresh parsley.

Bigeye Tuna Steak with Ginger Soy Glaze

This dish features seared Bigeye tuna glazed with a ginger soy sauce, served over a bed of steamed vegetables for a healthy meal.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 2 tablespoons soy sauce
  • 1 tablespoon fresh ginger, grated
  • 1 tablespoon honey
  • 2 cups mixed steamed vegetables (broccoli, carrots, bell peppers)
  • 1 tablespoon sesame seeds
  • Salt and pepper to taste
Instructions
  1. 1. In a small bowl, mix soy sauce, ginger, and honey to create the glaze.
  2. 2. Sear the tuna steaks for 2-3 minutes on each side, then brush with the ginger soy glaze and cook for an additional minute.
  3. 3. Serve the tuna over a bed of steamed vegetables and sprinkle with sesame seeds.

Tuna Steak with Roasted Sweet Potatoes

A hearty meal featuring seared Bigeye tuna served alongside roasted sweet potatoes for a balanced and nutritious dinner.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 2 medium sweet potatoes, cubed
  • 2 tablespoons olive oil
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • Fresh chives for garnish
Instructions
  1. 1. Preheat the oven to 400°F (200°C). Toss sweet potato cubes with olive oil, paprika, salt, and pepper, then spread on a baking sheet and roast for 25-30 minutes.
  2. 2. Sear the tuna steaks in a hot skillet for 2-3 minutes on each side.
  3. 3. Serve the tuna alongside roasted sweet potatoes and garnish with fresh chives.

Tuna Steak with Coconut Rice

Enjoy a tropical twist with seared Bigeye tuna served over creamy coconut rice, complemented by fresh herbs.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 1 cup jasmine rice
  • 1 cup coconut milk
  • 1/2 cup water
  • 1 tablespoon lime juice
  • Fresh basil and cilantro for garnish
  • Salt and pepper to taste
Instructions
  1. 1. In a saucepan, combine jasmine rice, coconut milk, water, and a pinch of salt, then cook according to package instructions.
  2. 2. Sear the tuna steaks for 2-3 minutes on each side, seasoning with salt and pepper.
  3. 3. Serve the tuna over coconut rice, drizzled with lime juice and garnished with fresh herbs.

Tuna Steak with Garlic Lemon Asparagus

This dish features seared Bigeye tuna paired with garlic lemon asparagus, creating a healthy and vibrant meal.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 1 bunch asparagus, trimmed
  • 2 tablespoons olive oil
  • 2 garlic cloves, minced
  • 1 lemon, juiced
  • Salt and pepper to taste
Instructions
  1. 1. Sear the tuna steaks for 2-3 minutes on each side, seasoning with salt and pepper.
  2. 2. In a skillet, heat olive oil and sauté garlic for 1 minute, then add asparagus and cook until tender, about 5 minutes.
  3. 3. Drizzle lemon juice over the asparagus and serve alongside the seared tuna.

Tuna Steak with Cilantro Lime Rice

A flavorful dish featuring seared Bigeye tuna served over cilantro lime rice, perfect for a healthy and satisfying meal.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 1 cup brown rice
  • 1/4 cup fresh cilantro, chopped
  • 1 lime, juiced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Cook brown rice according to package instructions, then stir in lime juice and chopped cilantro.
  2. 2. Sear the tuna steaks for 2-3 minutes on each side, seasoning with salt and pepper.
  3. 3. Serve the tuna over cilantro lime rice for a delicious meal.

Frequently Asked Questions (FAQ)

What is the best way to cook bigeye tuna steak?

Searing is recommended to enhance flavor while keeping the inside tender and moist.

How often can I eat bigeye tuna?

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

Is bigeye tuna steak healthy?

Yes, it is rich 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 high-quality protein, essential vitamins, and minerals, including B12 and selenium.

How should I store leftover bigeye tuna?

Store in an airtight container in the refrigerator and consume within 1-2 days.

What side dishes pair well with bigeye tuna?

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 (Seared) vs Alaska Plaice Fillet Bigeye Tuna Steak (Seared) vs Albacore Tuna Bigeye Tuna Steak (Seared) vs Albacore Tuna
Nutrients
Protein in Bigeye Tuna Steak (Seared) Calories in Bigeye Tuna Steak (Seared) Vitamin-c in Bigeye Tuna Steak (Seared) Magnesium in Bigeye Tuna Steak (Seared)
Featured Guides
Health Benefits of Bigeye Tuna Steak (Seared) Healthy Recipes with Bigeye Tuna Steak (Seared)