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Steamed Tuna Cheek
Fish
Nutri-ScoreA

Steamed Tuna Cheek

Thunnus albacares

Clinical Encyclopedia

Steamed tuna cheek is a delicacy known for its rich flavor and high protein content, making it a nutritious choice for seafood lovers. It is particularly valued for its omega-3 fatty acids and essential nutrients.

Also known as:
Tuna CheekTuna Jaw
Scientific NameThunnus albacares
Region of OriginJapan
Popular Comparisons:
Steamed Tuna Cheek VS Alaska Plaice FilletSteamed Tuna Cheek VS Albacore TunaSteamed Tuna Cheek VS Albacore White TunaSteamed Tuna Cheek VS Albacore White Tuna LoinSteamed Tuna Cheek VS Amberjack Yellowtail FilletSteamed Tuna Cheek VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories132 kcal
Water
75%
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)
Selenium40 µg (73%)
Phosphorus250 mg (36%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in high-quality protein, which is essential for muscle repair and growth.
✓Contains omega-3 fatty acids that support heart health and reduce inflammation.
✓High in selenium, which plays a crucial role in metabolism and thyroid function.
✓Provides vitamin B12, important for nerve function and the production of DNA and red blood cells.

Possible Risks & Side Effects

!May contain high levels of mercury, especially in larger tuna species, which can be harmful if consumed in excess.
!Allergic reactions may occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed steamed to retain moisture and nutrients; can be seasoned with herbs and served with vegetables.

Smart Selection & Storage

How to Select

Choose tuna cheek that is firm and moist with a fresh ocean smell; avoid any that appear discolored or have a strong fishy odor.

How to Store

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

Myths vs Realities

MythTuna is always safe to eat.
RealitySome tuna species have high mercury levels, which can be harmful if consumed frequently.
MythAll fish are low in calories.
RealityWhile many fish are low in calories, some cuts, like tuna cheek, can be higher in calories due to fat content.
MythSteaming fish removes its nutrients.
RealitySteaming fish preserves its nutrients better than many other cooking methods.

Healthy Recipes

Citrus Herb Steamed Tuna Cheek

A refreshing dish featuring steamed tuna cheek infused with citrus and fresh herbs, perfect for a light lunch or dinner.

Ingredients
  • 200g tuna cheek
  • 1 lemon (juiced)
  • 1 orange (juiced)
  • 2 tbsp fresh parsley (chopped)
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Marinate the tuna cheek in lemon and orange juice for 30 minutes.
  2. 2. Steam the marinated tuna cheek for 10-12 minutes until cooked through.
  3. 3. Drizzle with olive oil, sprinkle with parsley, and season with salt and pepper before serving.

Spicy Tuna Cheek Tacos

Deliciously spicy steamed tuna cheek served in whole grain tortillas with fresh toppings for a healthy twist on tacos.

Ingredients
  • 200g tuna cheek
  • 2 whole grain tortillas
  • 1 avocado (sliced)
  • 1 cup shredded cabbage
  • 1 tbsp sriracha sauce
  • Lime wedges for serving
Instructions
  1. 1. Steam the tuna cheek for 10 minutes and flake it into chunks.
  2. 2. Warm the tortillas and fill them with steamed tuna, avocado, and cabbage.
  3. 3. Drizzle with sriracha sauce and serve with lime wedges.

Mediterranean Tuna Cheek Salad

A vibrant salad combining steamed tuna cheek with Mediterranean flavors, perfect for a nutritious meal.

Ingredients
  • 200g tuna cheek
  • 2 cups mixed greens
  • 1/2 cup cherry tomatoes (halved)
  • 1/4 cup olives (sliced)
  • 1/4 cup feta cheese (crumbled)
  • 2 tbsp balsamic vinaigrette
Instructions
  1. 1. Steam the tuna cheek for 10 minutes and let it cool.
  2. 2. In a bowl, combine mixed greens, cherry tomatoes, olives, and feta.
  3. 3. Top the salad with flaked tuna and drizzle with balsamic vinaigrette before serving.

Ginger Soy Steamed Tuna Cheek

A flavorful dish featuring steamed tuna cheek marinated in ginger and soy sauce, served with steamed vegetables.

Ingredients
  • 200g tuna cheek
  • 2 tbsp soy sauce
  • 1 tbsp fresh ginger (grated)
  • 1 cup broccoli florets
  • 1 cup snap peas
  • Sesame seeds for garnish
Instructions
  1. 1. Marinate the tuna cheek in soy sauce and ginger for 20 minutes.
  2. 2. Steam the tuna cheek for 10 minutes along with broccoli and snap peas.
  3. 3. Serve garnished with sesame seeds.

Tuna Cheek Quinoa Bowl

A nutritious quinoa bowl topped with steamed tuna cheek, colorful vegetables, and a zesty dressing.

Ingredients
  • 200g tuna cheek
  • 1 cup cooked quinoa
  • 1/2 cup bell peppers (diced)
  • 1/2 cup cucumber (diced)
  • 2 tbsp lemon-tahini dressing
Instructions
  1. 1. Steam the tuna cheek for 10 minutes and flake it into pieces.
  2. 2. In a bowl, layer cooked quinoa, bell peppers, and cucumber.
  3. 3. Top with tuna and drizzle with lemon-tahini dressing before serving.

Tuna Cheek and Vegetable Stir-Fry

A quick and healthy stir-fry featuring steamed tuna cheek and a medley of colorful vegetables.

Ingredients
  • 200g tuna cheek
  • 1 cup mixed bell peppers (sliced)
  • 1 cup zucchini (sliced)
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp sesame oil
Instructions
  1. 1. Steam the tuna cheek for 10 minutes and set aside.
  2. 2. In a pan, heat sesame oil and stir-fry bell peppers and zucchini for 5 minutes.
  3. 3. Add the tuna and soy sauce, stir well, and serve hot.

Tuna Cheek Avocado Toast

A healthy breakfast or snack option featuring steamed tuna cheek on whole grain avocado toast.

Ingredients
  • 200g tuna cheek
  • 2 slices whole grain bread
  • 1 avocado (mashed)
  • 1 tbsp lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Steam the tuna cheek for 10 minutes and flake it.
  2. 2. Toast the whole grain bread and spread mashed avocado mixed with lemon juice on top.
  3. 3. Add flaked tuna, season with salt and pepper, and serve.

Tuna Cheek Sushi Rolls

Delicious sushi rolls made with steamed tuna cheek, avocado, and cucumber for a healthy sushi night.

Ingredients
  • 200g tuna cheek
  • 1 cup sushi rice (cooked)
  • 1 avocado (sliced)
  • 1 cucumber (julienned)
  • Nori sheets
  • Soy sauce for dipping
Instructions
  1. 1. Steam the tuna cheek for 10 minutes and flake it.
  2. 2. On a nori sheet, spread a layer of sushi rice, add tuna, avocado, and cucumber, then roll tightly.
  3. 3. Slice into pieces and serve with soy sauce.

Tuna Cheek and Sweet Potato Mash

A comforting dish of steamed tuna cheek served over creamy sweet potato mash, perfect for a hearty meal.

Ingredients
  • 200g tuna cheek
  • 1 large sweet potato (peeled and cubed)
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • Chives for garnish
Instructions
  1. 1. Steam the sweet potato until tender, then mash with olive oil, salt, and pepper.
  2. 2. Steam the tuna cheek for 10 minutes and flake it.
  3. 3. Serve the flaked tuna over the sweet potato mash, garnished with chives.

Tuna Cheek and Spinach Frittata

A protein-packed frittata featuring steamed tuna cheek and fresh spinach, ideal for breakfast or brunch.

Ingredients
  • 200g tuna cheek
  • 4 eggs
  • 1 cup fresh spinach
  • 1/4 cup milk
  • Salt and pepper to taste
  • Olive oil for cooking
Instructions
  1. 1. Steam the tuna cheek for 10 minutes and flake it.
  2. 2. In a bowl, whisk eggs, milk, salt, and pepper, then stir in spinach and tuna.
  3. 3. Cook in a skillet over medium heat until set, then slice and serve.

Frequently Asked Questions (FAQ)

What are the health benefits of eating tuna cheek?

Tuna cheek is high in protein and omega-3 fatty acids, which are beneficial for heart health and reducing inflammation.

How should I cook tuna cheek?

Steaming is recommended to preserve its flavor and nutrients; it can also be grilled or pan-seared.

Is tuna cheek safe to eat during pregnancy?

Pregnant women should limit consumption of tuna due to mercury levels; consult a healthcare provider.

Can I freeze tuna cheek?

Yes, tuna cheek can be frozen; ensure it is properly wrapped to prevent freezer burn.

What is the best way to season tuna cheek?

Simple seasonings like salt, pepper, and lemon juice enhance its natural flavor without overpowering it.

How does tuna cheek compare to other fish cuts?

Tuna cheek is more flavorful and tender compared to other cuts, making it a sought-after delicacy.

What are the nutritional values of tuna cheek?

Tuna cheek is high in protein, low in fat, and provides essential vitamins and minerals.

Where can I buy fresh tuna cheek?

Fresh tuna cheek can be found at seafood markets or specialty grocery stores that offer fresh fish.

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Comparisons
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Nutrients
Protein in Steamed Tuna Cheek Calories in Steamed Tuna Cheek Vitamin-c in Steamed Tuna Cheek Magnesium in Steamed Tuna Cheek
Featured Guides
Health Benefits of Steamed Tuna Cheek Healthy Recipes with Steamed Tuna Cheek