Tuna
Flavour Profile
Meaty, rich and clean. It lacks the "fishiness" of oily fish like sardines, offering a dense texture and a mild, savoury finish.
Depending on the cut, it can range from lean and firm to buttery and melt-on-the-tongue.
Health Benefits
Plenty of protein, obviously. You also get B12, which helps your body turn food into energy and keeps your nervous system ticking over. And selenium, which keeps your cells happy and your immune system in good nick.
Buying Tips
Fresh tuna should look vibrant and firm. Avoid anything that looks grey, brown or has a "rainbow" oily sheen on the surface. If you are buying canned, look for "pole and line caught" to ensure you aren't trashing the ocean.
Tuna steak should smell like the sea, not like a fish market. If it smells "fishy", it’s already on its way out.
Storage
Fresh tuna is highly perishable. Keep it in the coldest part of the fridge and eat it the day you buy it.
If you have leftovers, they make a great salad the next day, but don't try to reheat them—you'll ruin the texture. Canned tuna will last years in the pantry, making it the ultimate backup plan.
Cooking Uses
Tuna is the steak of the sea. Sear it fast on high heat and leave the middle rare to keep it from turning into a dry brick.
Canned tuna is a different beast entirely. It’s a pantry hero for pasta salads, jacket potatoes or a quick niçoise. Don't be afraid of oil-packed tuna; the oil carries the flavour far better than brine does.
Forkin' Food Theory
Most people overcook tuna steaks because they treat them like white fish. They aren't.
Tuna is an active, warm-blooded predator with high levels of myoglobin in its muscles—the same protein that makes beef red.
When you cook it through, those proteins tighten and squeeze out all the moisture, leaving you with a texture like cat food. Treat a tuna steak like a sirloin: sear the outside, keep the middle pink, and let it rest.