4 Ways to Prepare a Frozen Tuna Fillet

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4 Ways to Prepare a Frozen Tuna Fillet
4 Ways to Prepare a Frozen Tuna Fillet

Tuna fillet is a great choice for those who like to eat fish in their meals. If you bought frozen fillets or found them in the freezer, thaw them using the fridge or microwave. Once the fillets are no longer frozen, saute on the stove or grill to make a tasty lunch or dinner.


Fried tuna fillets

Makes 2 servings.

  • 2 tuna fillets.
  • 2 tablespoons of soy sauce.
  • 2 tablespoons of olive oil.
  • Salt and pepper.
  • Cayenne pepper.

Grilled tuna fillets

Makes 4 servings.

  • 4 tuna fillets of 110 g.
  • 1/4 cup chopped parsley.
  • 2 sprigs of tarragon without stems.
  • 2 garlic cloves.
  • 2 teaspoons of lemon zest.
  • Salt and pepper.
  • 1 tablespoon of olive oil.


Method 1 of 4: Thawing in Refrigerator

Cook Frozen Tuna Steak Step 1

Step 1. Leave the tuna fillet in the package to thaw

Fish are often sold in plastic bags or other plastic packaging. When defrosting tuna or other fish, you do not need to unpack. The tuna fillet will thaw right even when wrapped in plastic.

Cook Frozen Tuna Steak Step 2

Step 2. Place the filet in the refrigerator

It is very important not to leave the filets at room temperature in the kitchen or anywhere else in the house. The fish spoils easily and the fridge will thaw it and keep it cold at the same time. Thawing at room temperature defrosts the outer layer while the inner layer spoils.

Get a thermometer and see if your refrigerator is at 5°C or less. This is the right temperature for defrosting fish

Cook Frozen Tuna Steak Step 3

Step 3. Leave the tuna fillet in the refrigerator overnight

Even if the fillet only takes a few hours to thaw, it's best to make sure it's completely thawed before cooking. Leaving on all night gives you enough time for it to happen.

Do not leave the filet in the refrigerator for more than 24 hours. The longer it stays there, the greater the chance of spoiling

Cook Frozen Tuna Steak Step 4

Step 4. Take the tuna fillet out of the fridge the next day

Now that you've waited for it to thaw all night, you can get it out of the fridge. Take the fillet from the package and take a look to make sure there's no ice or frozen spots left.

Method 2 of 4: Using the Microwave to Defrost

Cook Frozen Tuna Steak Step 5

Step 1. Weigh the fillet on a food scale

Most microwave manuals have instructions on how to defrost various types of food. Usually, the first step is to weigh the tuna fillet. Place it on your kitchen scale or on a sheet of paper towel before putting it on the scale.

Write down the weight of the fillet on a piece of paper or cell phone

Cook Frozen Tuna Steak Step 6

Step 2. Put the microwave on the defrost setting and enter the fillet weight

If the microwave does not ask for the weight of the tuna fillet, thaw at five-minute intervals. If he asks for the weight, he will tell you how long the fish needs to thaw.

Cook Frozen Tuna Steak Step 7

Step 3. Take a look every five minutes to see if you can fold the filet

After five minutes, take the fish out of the microwave and apply light pressure to fold it. If it's still too hard, put it back in the microwave for another five minutes.

  • Turn the fish over after the first five minutes. The goal is for the fillet to be thawed completely, to facilitate cooking.
  • Don't worry if you can bend the fish but it's still too cold or icy. As soon as it folds easily, the fish is thawed.

Method 3 of 4: Sealing Tuna Fillet

Cook Frozen Tuna Steak Step 8

Step 1. Sprinkle soy sauce, oil, salt and pepper on the fillets

Place tuna fillets on a clean plate. Add two tablespoons of soy sauce and one tablespoon of olive oil on top. Then sprinkle salt and pepper on the fillets.

  • Spread the spices well after placing them on the fillets.
  • Salt and pepper are to taste. Add a little cayenne pepper if you want to make the flavor different.
Cook Frozen Tuna Steak Step 9

Step 2. Marinate the fillets in a pot or plastic bag

Place the fillets in a large pot or plastic zipper bag. You can marinate the fish for 10 minutes if you're in a hurry. If you have time, leave an entire night.

Leaving it overnight ensures that the steaks will be very tasty when serving

Cook Frozen Tuna Steak Step 10

Step 3. Heat a large skillet over medium to high heat until it is hot

Put a tablespoon of olive oil in the skillet and allow it to heat up for a few minutes. Don't let it get too hot or the fillets will burn easily when they go into the pan.

Cook Frozen Tuna Steak Step 11

Step 4. Add fillets and seal

Seal for two and a half minutes on each side to leave them in stitches. Seal for two minutes on each side to make it rare or three minutes to make it well done.

Cook Frozen Tuna Steak Step 12

Step 5. Cut the fillets into 1 or 2 cm slices and serve

Take a sharp knife and cut the steaks into pieces of the suggested size. You can serve them with chives or over a salad.

If you want to keep leftovers, refrigerate and consume within three days

Method 4 of 4: Grilling Tuna Filets

Cook Frozen Tuna Steak Step 13

Step 1. Pass the garlic and add salt and pepper to the fillets

Put the tuna fillets on a plate. Cut the garlic cloves and rub through the fish. Add salt and pepper to taste for seasoning.

If you want an extra touch, add cayenne pepper

Cook Frozen Tuna Steak Step 14

Step 2. Put the filets in plastic bags with zippers and add the lemon zest

Open the plastic zipper bags and place the fillets inside. Add two tablespoons of lemon zest and close the bags. Shake the bags to spread the zest on the fish.

If you prefer, open the plastic bags on a table or other surface of the same type and rub the shavings into the fillets

Cook Frozen Tuna Steak Step 15

Step 3. Open the plastic bags and put oil on the fillets

Put a tablespoon of olive oil in each plastic bag and remove excess air before resealing. Shake to spread the oil over the fish.

Cook Frozen Tuna Steak Step 16

Step 4. Place the tuna fillets in the refrigerator to marinate overnight

Leave the fillets in the resealable plastic bags and refrigerate to marinate overnight. This ensures that the lemon zest will impart a lot of flavor to the fish.

Remove the tuna fillets from the fridge the next morning before heating the grill

Cook Frozen Tuna Steak Step 17

Step 5. Light the grill and let it heat up for 15 to 20 minutes

Gas grills are easy to connect, just keep the lid open when lighting the fire. If yours is charcoal, don't use lighter fluid so it doesn't get the taste of chemicals into the food. Use a lighter to set the coals on fire.

  • Gas grills need 10 minutes to heat up well. Charcoal ones need 20.
  • Barbecue lighters are easy to find in hypermarkets, barbecue supply stores or even in butcher shops.
Cook Frozen Tuna Steak Step 18

Step 6. Put the tuna fillets on the grill

Take them out of the plastic bags before placing them on the grill. Grill on one side until the red color of the fish starts to turn beige. Turn the other side over and grill again until there's only a little pink showing on the side.

When the sides are almost all beige, the filet is already grilled

Cook Frozen Tuna Steak Step 19

Step 7. Serve the tuna

You can have the tuna fillets with a salad or with your favorite dressing. Chives also go well with tuna.

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