Delicious Tuna Recipes: Simple Home Cooking Methods

Tuna is one of the familiar and highly nutritious types of seafood that can be processed into countless rich dishes from Asia to Europe. If you are looking for “what to cook with tuna?” then the article below will suggest simple yet delicious dishes suitable for both family meals and special occasions to treat guests. Let’s refer to the details right below!

1. What is tuna? Nutritional value of tuna for health

Tuna is one of the common and economically valuable marine fish species belonging to the Scombridae family. They mainly live in tropical and subtropical waters, often moving in schools and swimming at very high speeds. Tuna meat ranges from pink to dark red, has a mild sweet taste, and a firm texture, making it popular in many cuisines, especially in sashimi, sushi, tuna steak, and many cooked dishes.

Tuna is a food containing many essential nutrients for health, such as:

• Good for cardiovascular health: Thanks to its rich omega-3 content, tuna helps reduce the risk of atherosclerosis, limits inflammation, and helps stabilize blood pressure.
• Supports the brain: DHA in tuna is an important component of brain tissue, helping to improve memory, increase concentration, and reduce the risk of neurodegeneration in the elderly.
• Helps control weight: Tuna is low in fat but rich in protein, creating a feeling of fullness for a long time, suitable for diets or people who want to gain muscle and lose fat.
• Strengthens the immune system: Tuna contains many essential minerals such as calcium, phosphorus, potassium, zinc, along with B vitamins, selenium, and choline. These substances contribute to maintaining bone health, supporting metabolism, strengthening immunity, and protecting cells against many pathogens.
• Beautifies skin and hair: Omega-3 and antioxidants help the skin become softer, more elastic, and support the maintenance of strong hair.

2. Secrets to choosing fresh tuna and tips for preparing tuna without a fishy smell

To have delicious tuna dishes that retain their full natural sweetness, the selection and preparation stages are extremely important. Here are some tips for choosing fresh tuna:

• Observe the meat color: Fresh tuna meat usually has a natural pink-red or dark red color, a dry surface, and is not too pale or too dark. If the meat turns dark, has a dry surface, or strange spots appear, it is a sign that the fish is no longer fresh.
• Check elasticity: Press lightly on the piece of fish; if the meat is firm, elastic, and does not leave a long-lasting indentation, it is fresh tuna. Conversely, soft, mushy, or watery meat is a sign that the fish has been left for a long time.
• Smell: Fresh tuna only has a mild sea smell and absolutely no strong fishy or strange odor. A pungent, foul, or sour smell is a sign that the fish has spoiled or was not preserved correctly.
• Observe skin and eyes: If you buy the whole fish, notice that fresh fish eyes are clear and bright, not cloudy. The fish skin is glossy, without peeling scales or dullness. The body of the fish is firm and does not feel soft.

Detailed steps for preparing tuna to avoid a fishy smell are as follows:

• Washing the fish: After buying, wash the fish quickly under cold running water to remove impurities. Avoid soaking in water for a long time as it can cause the fish to lose its natural sweetness.
• Removing the fishy smell: Then, dilute salt water and soak the fish for a few minutes to help clean mucus and effectively reduce the fishy smell. Next, lightly rub with lemon juice, a bit of white wine, or soak briefly with crushed ginger to completely eliminate the fishy odor and make the fish meat more fragrant when cooked.
• Wiping the fish dry: After washing and removing the fishy smell, you should wipe the surface of the fish dry with paper towels.
• Quick preparation and proper preservation: If not processing immediately, wrap the fish tightly in a box or vacuum bag and place it in the refrigerator compartment. For a longer time, you should freeze it to maintain freshness, avoiding leaving the fish at room temperature for too long.

3. What to cook with tuna?

Below are suggestions for tuna preparation methods that are both easy to make and attractive for every meal.

3.1. Pan-seared tuna

Ingredients needed include:

• 300g tuna fillet
• 50g side vegetables (lettuce, cherry tomatoes)
• 20g sesame seeds (black and white)
• 2 tablespoons Teriyaki sauce
• 1 teaspoon pepper
• 10ml water
• 3 tablespoons cooking oil
• 1 teaspoon salt

Detailed preparation as follows:

• Step 1 – Preparation and marinating: First, wash the tuna fillet and let it drain. Marinate the fish with cooking oil, salt, and pepper, rub evenly on both sides, and let it rest for about 15 minutes to absorb the flavor. Then, coat a thin layer of sesame seeds on the surface of the fish to create a characteristic crispy fragrance when seared.
• Step 2 – Searing the tuna: Heat the pan with a little oil over low heat. When the oil just begins to simmer, add the fish to sear. Then, fry until one side of the meat is lightly golden and firm, then flip so the other side cooks evenly. Tuna should be seared just right so the inside remains slightly pink, keeping its natural sweetness and softness.
• Step 3 – Making Teriyaki sauce: On the same pan, add the Teriyaki sauce and a little water, stir evenly over medium heat until the mixture boils and thickens. Drizzle the sauce over the fish to increase the rich and harmonious flavor. The seared tuna piece has a lightly crispy sesame layer outside and fatty, soft meat inside. Finally, arrange the fish on a plate and serve with lettuce and cherry tomatoes for an eye-catching dish that balances the palate.

3.2. Tuna salad

Ingredients:

• 100g fresh tuna
• 100g lettuce, 100g sprouts
• 50g kale
• ¼ onion
• Seasoning: sesame oil, Korean chili paste, lemon juice, vinegar, roasted white sesame seeds, sugar, salt, corn syrup or dissolved sugar

Detailed instructions:

• Step 1 – Preparing ingredients: Wash sprouts, lettuce, and kale, then drain. Chop lettuce and kale, slice the onion into thin wedges to reduce pungency. Cut tuna into bite-sized cubes, pat dry with paper to prevent watering when mixing and to maintain freshness.
• Step 2 – Mixing salad sauce: Next, put lemon juice, chili paste, vinegar, corn syrup (or sugar), a little water, sesame oil, roasted sesame seeds, and salt into a bowl. Then, stir evenly until the mixture blends, creating a harmonious sour, spicy, salty, and sweet sauce.
• Step 3 – Completion: Finally, put all vegetables and tuna into a large bowl, drizzle the sauce on top, then mix gently so that the ingredients are evenly coated. The salad dish brings the refreshing taste of fresh vegetables combined with soft sweet tuna and rich sauce.

3.3. Braised tuna

Braised tuna with pepper is pungent and aromatic, the meat is firm but still soft, absorbing the harmonious salty, sweet, and spicy flavors. The scent of pepper, ginger, and garlic blends together to create a very characteristic aroma. The dish is best when served hot with white rice.

Preparation ingredients include:

• 500g tuna
• 4 cloves garlic, 2 chilies
• 1 stalk green onion
• 1 small branch of ginger
• 10g ground pepper, 1 tablespoon fish sauce
• Seasoning: salt, sugar, seasoning powder, cooking oil

The processing steps are as follows:

• Step 1: First, wash the tuna and marinate it with fish sauce, salt, ground pepper, and seasoning powder to let the fish absorb the spices. Minced garlic, shredded ginger, sliced chili.
• Step 2: Then, heat the pan and lightly fry the fish so the pieces are firm and do not break when braising. Next, caramelize the sugar by putting sugar in the pan with a little oil, stir until melted and turned cockroach-wing yellow, then add a little water to create the braising liquid.
• Step 3: Continue by putting the fish into the pot, adding garlic, ginger, chili, and the caramelized liquid. Place the pot on the stove, bring to a boil, then lower the heat. Simmer for about 20-30 minutes until the fish is evenly infused with spices, the meat is firm, and the braising liquid is slightly thick, then re-season to taste before turning off the stove.

See more: What to cook with grouper? Revealing 12 attractive grouper dishes

3.4. Tuna egg rolls

Tuna egg roll dish has a soft and smooth outer shell, inside is a fragrant and rich tuna filling, blended with the sweetness of vegetables and a gentle dill scent. This is an easy-to-make, nutrient-rich dish suitable for both breakfast and lunch boxes.

Ingredients:

• 4 eggs
• Fresh tuna or canned tuna
• 1/6 onion, 1 small piece of carrot
• 1/4 sweet pepper
• Seasoning: salt, pepper, fish sauce, cooking oil

Instructions:

• Step 1: First, finely chop the onion, carrot, and sweet pepper. If using dill, wash and chop finely. Shred or mash the tuna, then mix with dill and a little fish sauce to enhance the aroma.
• Step 2: Crack 3 eggs into a bowl, add salt and pepper, and beat well. Add the vegetable and tuna mixture and mix gently so the ingredients blend, then crack the remaining 1 egg separately and beat well. This egg part is used to create an outer layer that helps the egg roll look beautiful and firm.
• Step 3: Heat the pan with a little oil, then pour half of the tuna egg mixture into the pan, spreading it evenly. When the egg begins to set, gently roll it from the edge inward. While rolling, pour the unused egg part so the egg layer adheres tightly and the roll is long and beautiful.
• Step 4: When all the tuna egg part is rolled, push the egg roll to one side of the pan, then pour the last egg into the pan to create the outer layer. Continue rolling until the egg piece is evenly sealed and lightly golden on both sides. Let the egg roll rest for about 1-2 minutes to firm up, then cut into bite-sized circles.

3.5. Tuna noodle soup

Ingredients needed:

• 600g tuna
• 100g pineapple, 100g tomato
• 500g fresh rice vermicelli
• Garlic, shallots, lemongrass, green onion, sawtooth herb, celery
• Side vegetables: bean sprouts, lettuce, shredded banana blossom
• Seasoning: salt, sugar, seasoning powder, fish sauce, pepper, cooking oil

Steps to implement this dish are as follows:

• Step 1: First, wash the tuna, soak in diluted salt water for about 2-3 minutes to reduce the fishy smell, then cut into bite-sized pieces. Cut tomatoes into wedges, pineapple into cubes or thin slices. Mince garlic and shallots, crush and cut lemongrass into sections, then wash the side vegetables and drain.
• Step 2: Next, put the fish in a bowl, season with salt, pepper, minced shallots, and garlic. Mix gently so the fish absorbs the seasoning then marinate for about 15 minutes.
• Step 3: Next, sauté garlic, shallots, and lemongrass with oil until fragrant, then add tomatoes and pineapple and stir well, add a little sugar and seasoning powder. Sauté for about 3 minutes until the ingredients are soft and the color rises. You can use cashew oil to make the dish look more attractive.
• Step 4: Then, heat the oil and fry the fish until golden on both sides. Boil about 2 liters of water, add the sautéed tomato and pineapple part along with the fried tuna. Cook for another 5-10 minutes until the fish is cooked and the broth is rich, then re-season to taste and turn off the stove. Finally, put the rice vermicelli and vegetables into a bowl, ladle the broth and tuna in, and sprinkle with green onion and sawtooth herb.

See more: How to cook squid noodle soup Phu Yen style, clear broth, crunchy squid

3.6. Grilled tuna

Ingredients:

• 1kg tuna (whole fish)
• Shallots, garlic, minced chili, lemon
• Aluminum foil to wrap the fish
• Seasoning: ground pepper, MSG, seasoning powder, fish sauce, sugar

Instructions as follows:

• Step 1: You crush shallots and garlic, mix with ground pepper, MSG, seasoning powder, and fish sauce to create a rich marinating sauce mixture.
• Step 2: Next, clean the fish, remove intestines and fins, then rub the marinating sauce all over the fish body and also the belly part so the fish absorbs flavors from inside out. Wrap the fish in foil and let it rest for about 30 minutes before grilling for the spices to penetrate deeply.
• Step 3: Then, prepare a dipping sauce from minced garlic, minced chili, fish sauce, sugar, MSG, water, and a little lemon juice. Stir until the mixture blends, creating a harmonious sour, sweet, and spicy taste.
• Step 4: Place the foil-wrapped fish on the stove or oven, grill for about 30 minutes. Every 15 minutes, flip the fish so it cooks evenly on both sides and when the fish is cooked, open the foil layer and enjoy with the dipping sauce. Grilled tuna is extremely aromatic, the meat is naturally soft and sweet, infused with seasoning but still retains moisture thanks to being grilled in foil.

See more: Revealing 14 ways to make delicious grilled squid you should not miss

3.7. Fried tuna

Ingredients needed to make fried tuna:

• 250g tuna (2 slices)
• 5g green onion heads, 20g minced garlic
• 5g sliced bird’s eye chili
• 1 tablespoon wheat flour, 1 teaspoon MSG
• 3 tablespoons cooking oil, 3 tablespoons fish sauce
• 2 tablespoons sugar, 1/2 teaspoon ground pepper
• 1 tablespoon chili sauce, a little salt

Processing as follows:

• Step 1: First, wash the tuna, lightly rub with salt, then rinse again and pat dry with paper towels. Sprinkle wheat flour evenly on both sides of the fish slices to create a thin coating that helps fry crisply and not fall apart.
• Step 2: Then, place the pan on the stove, heat 2 tablespoons of oil. Put the fish in to fry over medium heat until one side is golden, then flip to fry the other side. Remove the fish to a plate to drain the oil.
• Step 3: Next, put 1 tablespoon of oil in the pan, sauté green onions and minced garlic until fragrant. Add bird’s eye chili, MSG, sugar, ground pepper, fish sauce, and chili sauce, stir well to let the mixture blend.
• Step 4: Finally, add the fried fish, cook over low heat until the sauce thickens and penetrates evenly into the fish. When the fish has absorbed the flavors, turn off the stove and arrange on a plate. The fragrant, hot fried tuna dish served with white rice will be very attractive and delicious.

3.8. Tuna wild betel leaf rolls

Ingredients:

• 200g ocean tuna, cut into stick-like pieces
• 10-12 wild betel leaves
• 1 shallot, 2 cloves garlic
• 1 teaspoon soy sauce, 1 teaspoon oyster sauce
• 2 tablespoons lard or cooking oil
• Accompanying seasoning: lemon pepper salt, cucumber, boiled green beans

Instructions as follows:

• Step 1: First, wash the betel leaves then drain, keeping the leaves whole. Crush shallots and garlic, mix with soy sauce and oyster sauce. Marinate the tuna with the spice mixture for about 15-30 minutes to absorb evenly.
• Step 2: Next, use the betel leaves to roll the marinated fish pieces, press lightly so the leaves wrap tightly, avoiding coming apart while frying.
• Step 3: Then, heat the pan, add lard or oil, fry the fish rolls over medium heat until the betel leaves are slightly golden and have a fragrant aroma.
• Step 4: Finally, serve the tuna betel leaf rolls on a plate, dip with lemon pepper salt and use with cucumber and boiled green beans. The dish is pungently aromatic, the fish is soft, blending with the characteristic betel leaf scent, creating a rich and attractive feeling.

3.9. Tuna spring rolls

Ingredients:

• 200g canned tuna
• 240g shredded cheese, 240g mayonnaise
• 1 shallot
• 60g chives
• 1 tablespoon corn starch
• 200g spring roll rice paper
• Seasoning: salt, pepper, 2 teaspoons chili powder, cooking oil

Instructions as follows:

• Step 1: First, dice the shallot and thinly slice the chives. Put into a bowl ingredients including tuna, shallot, mayonnaise, salt, pepper, chili powder, and chives. Mix well then add shredded cheese, whisk lightly for about 5 minutes until the mixture is smooth and blended.
• Step 2: Then, mix corn starch with water, heat in the microwave for 1 minute to use for fixing the wrapper. Spread the rice paper, put a tablespoon of filling in the center, roll tightly and brush the diluted starch on the edge of the paper to keep the filling from falling out.
• Step 3: Next, heat oil over low heat, fry the spring rolls until golden on both sides (about 5-6 minutes) then remove to a plate lined with oil-absorbing paper. Tuna cheese spring rolls are crunchy on the outside, soft filling, fragrant, and fatty, very suitable when dipped with chili sauce or ketchup. The dish is simple yet easily addictive.

3.10. Tuna sour soup

Ingredients:

• 350g fresh tuna meat
• 2 tomatoes
• 2 tamarinds, peeled and lightly crushed
• Green onion, herbs as desired
• Seasoning: cooking oil, salt, fish sauce, seasoning powder

Detailed processing as follows:

• Step 1: First, wash the fish meat, drain and pat dry with a cloth towel. Slice tomatoes into wedges, crush tamarind, chop green onion and herbs.
• Step 2: Next, heat a pan with a bit of oil, sauté shallots until fragrant then fry the sides of the fish meat to create firmness and retain natural sweetness.
• Step 3: Then, boil 1.5 liters of water (or depending on portion) then add tomatoes, tamarind, and fish to the pot, season with 2 teaspoons of seasoning powder, 1 teaspoon of fish sauce, 2 teaspoons of other seasoning to taste. Cook over medium heat for about 5-10 minutes for the fish to cook softly and absorb the seasoning.
• Step 4: Finally, turn off the stove, sprinkle green onion and herbs on top before serving. Note not to cover the lid after adding herbs to maintain fresh color and attractive scent.

3.11. Spicy soft tofu tuna soup

Ingredients include:

• 1 leek branch
• 1 can of Korean spicy tuna
• 1 block of soft tofu, 1 egg
• 1 spoon of minced garlic, 2 spoons of Korean chili powder
• 1 spoon of sesame oil, 1 spoon of Korean pickled shrimp paste
• 1/2 spoon of Korean soup soy sauce
• 1/3 onion with 1/3 zucchini
• Fresh chili to taste

Instructions:

• Step 1: First, chop the leek body, cut onion and zucchini into about 2 cm squares. Keep leek leaves separately for decoration when finished.
• Step 2: Then, sauté the leek body with sesame oil, add tuna and chili powder and stir evenly over low heat so the chili powder does not burn.
• Step 3: Pour a sufficient amount of water into the pot then season with soy sauce and cook for 5 minutes. Continue to add onion and zucchini, cook for another 5-7 minutes until the vegetables are soft.
• Step 4: Next, add pickled shrimp paste, minced garlic, and soft tofu then cook for another 7 minutes for the flavors to blend. Before turning off the stove, you can add leek leaves, chili, and egg yolk on top for decoration and should be used while hot.

3.12. Tuna thick noodle soup

Ingredients to make tuna thick noodle soup (banh canh):

• 3 small tuna
• 400 g rice flour
• 30 quail eggs, 6 cruller sticks
• 1 branch of pearl onion, 1 shallot
• Green onion, coriander
• Seasoning: fish sauce, salt, seasoning powder, ground pepper
• 50 ml cooking oil, 1 teaspoon chili powder

Detailed instructions as follows:

• Step 1: First, wash the fish, remove internals and soak with diluted salt water to eliminate fishy odor. Boil the fish in about 400 ml of water with 1 teaspoon of salt until cooked, remove to cool then separate the bones.
• Step 2: Mix fish with thinly sliced shallots, crushed pearl onions, chili powder, fish sauce, salt, seasoning powder, and pepper. To let the fish absorb spices, you should marinate the fish for about 20 minutes.
• Step 3: Next, sauté pearl onions with oil, add fish to simmer lightly until evenly infused. Boil rice flour noodles until soft and quail eggs, peel eggshells.
• Step 4: Then, add fish broth to the pot, add rice flour noodles, quail eggs, and simmered fish, bring to a boil and re-season spices to taste. Ladle the thick noodle soup into a bowl, sprinkle green onion, coriander and can be used with crispy fried crullers or pickled onions to make the dish more attractive.

See more: How to cook delicious, authentic thick squid noodle soup

3.13. Tuna sandwich

Ingredients include:

• 100 g canned tuna in oil
• Lettuce, cherry tomatoes, olives
• 1 onion, 1 cucumber
• Sandwich bread (or crackers)
• 1 tablespoon granulated sugar, mayonnaise, pepper

Processing as follows:

• Step 1: First, finely mince the onion and cucumber, mix with sugar and marinate for about 15 minutes. Then squeeze out excess water so the mixture is not watery.
• Step 2: Remove fish to a bowl, discard the liquid and mash. Next, mix the sandwich filling including tuna with onion combined with squeezed cucumber, add mayonnaise and pepper then mix well.
• Step 3: Finally, spread the mixture evenly on one side of two slices of bread, add lettuce and favorite toppings. Put two slices together and trim the edges for a nice look.

3.14. Tuna spaghetti

Ingredients to prepare:

• 320 g Spaghetti
• 300 g tuna in olive oil
• 1 clove garlic, chopped red chili, salt
• 1 lemon (juiced, zest removed)
• Olive oil, 1 tablespoon chopped parsley
• Stracciatella cheese

Instructions for this dish are as follows:

• Step 1: First, boil water with a little salt, add noodles and cook until al dente, remove to drain.
• Step 2: Heat olive oil in a pan, sauté garlic until fragrant, add chili and a bit of lemon zest. Pour 1/4 cup of pasta water, boil then add tuna and lemon juice, season to taste.
• Step 3: Add noodles to the sauce pan, stir well over low heat for 1-2 minutes for the noodles to absorb seasoning. Then, put noodles on a plate, place 1-2 spoons of stracciatella cheese on top, sprinkle with parsley. Before eating, mix the cheese lightly for creamy noodles and enjoy.

3.15. Tuna cream cheese pasta

Ingredients:

• 250 g pasta, 150 g shredded cheese
• 2 cans of tuna in oil
• 10 g butter, 1 onion
• 1 box of cream cheese (garlic flavor if desired)
• 1 teaspoon salt, ground pepper

Instructions

• Step 1: First, boil water with a little salt, add pasta and cook for about 12 minutes until al dente then remove and drain. Dice onion, mix with a little salt and pepper to reduce pungency.
• Step 2: While pasta is still hot, add butter, tuna, and cream cheese, mix well until the mixture is smooth. Season with half a teaspoon of salt, stir together with shredded cheese.
• Step 3: Then, serve pasta on a plate, sprinkle more cheese if desired. The dish is rich, smelling of tuna and cheese, ready to enjoy immediately.

3.16. Tuna hotpot

Ingredients needed include:

• 2 kg ocean tuna fillet
• 700 g shrimp, 300 g shiitake mushrooms
• 7 lime leaves, hotpot balls
• 1/4 pineapple, 4 tomatoes
• 2 tablespoons cooking oil, a little vinegar
• 2 tablespoons minced lemongrass, 1 tablespoon minced garlic
• 20 g tamarind, 2 tablespoons sour and spicy hotpot paste
• Side vegetables: celery, sawtooth herb, basil, herbs, watercress
• Seasoning: salt, sugar, seasoning powder

Specific instructions are as follows:

• Step 1: First, soak tuna in water mixed with a bit of vinegar for about 5 minutes, rinse, drain and cut into bite-sized pieces. Peel shrimp, remove head and feet, rinse with diluted salt water then drain.
• Step 2: Peel pineapple, remove eyes, slice thinly. Remove tomato stems, cut into wedges. Soak shiitake mushrooms in salt water, cut off stems, drain. Clean side vegetables, soak in salt and rinse many times while lime leaves are washed.
• Step 3: Next, heat oil, sauté lemongrass, garlic, and lime leaves until fragrant, add tomatoes and pineapple and sauté for about 3 minutes. Pour 1 liter of water, add tamarind juice, cook for another 5 minutes. Add sour and spicy hotpot sauce, salt, sugar, seasoning powder, stir well, season to taste and turn off stove.
• Step 4: Finally, pour broth into the hotpot, bring to a boil then respectively dip tuna, shrimp, mushrooms, hotpot balls to cook and eat with fresh vegetables.

See more: How to cook delicious squid hotpot: fresh squid, sweet broth

4. Notes when enjoying tuna: Eat raw or cooked?

Tuna can be eaten raw (as sashimi or sushi) but only when ensuring clean origins, proper preservation, and deep-freeze processing techniques. If not certain about safety, you should cook it to avoid parasites or bacteria. Below are some other notes when enjoying tuna:

• Pregnant women, young children, and people with weak immune systems should not eat raw tuna.
• Do not eat raw if the fish has no clear origin or shows signs of being old.
• Do not eat too much tuna each week to avoid mercury excess.
• Prioritize ocean tuna because the meat is firm, less fishy, suitable for both raw eating and processing.
• If buying whole fish, check for clear eyes, red gills, and elastic meat.
• Store cold properly from 0-4°C if used within the day, -18°C if for longer.
• You should use suitable dipping sauces such as soy sauce, mustard, lemon pepper salt,… to enhance flavor and reduce fishy smell.

See more: What to cook with ocean tuna? 13 delicious dishes easy to make at home

Through the suggestions about what to cook with tuna above, it has helped you have more food choices for family meals that are both delicious and good for health. If you still have any concerns or want to discover many other unique seafood recipes, don’t hesitate to visit the Blog of Ola Squid today! If you are looking for premium seafood snacks, don’t forget to check out our dried squid snack collection for a flavorful experience.