Seafood | Pescatarian Keto High Protein Gluten Free

Tuna Fillet

Thunnus spp. Allergens: Fish
Tuna Fillet

Sourcing & Taxonomy

  • Family Scombridae
  • Primary Cuisine Global (especially Mediterranean, Japanese, American)
  • Seasonality Year-Round
  • Source Tuna Fish

The Forktionary Angle

"Your ultimate guide to preparing perfect tuna steaks, from selection to searing."

Definition

A lean, firm-fleshed portion of tuna fish, highly prized for its rich flavor and versatility in cooking.

Sensory Profile

TasteUmami, Meaty, Slightly briny, Rich
TextureFirm, Flaky (when cooked through), Silky (when seared rare)
AromaOcean-fresh, Mildly fishy
AcidityLow

Technical Metrics

Omega-3 Content (Yellowfin)

~1g per 100g

Protein Content

23g per 100g

Recommended Internal Temp (Rare)

120-125°F (49-52°C)

Nutrition Facts

Per 4 oz (113g)
Calories130 kcal
Total Fat1.5 g
Saturated Fat0.5 g
Trans Fat0 g
Cholesterol45 mg
Protein28 g
Total Carbohydrate0 g
Dietary Fiber0 g
Total Sugars0 g
Calcium10 mg
Iron0.8 mg
Potassium440 mg

Chef’s Secret

For a perfect sear, ensure the fillet is dry and the pan is smoking hot with high-smoke-point oil. Sear quickly on each side to keep the center rare.

Substitutions

Best Match

Salmon Fillet

1:1

Good for grilling/baking, similar firm texture, higher fat content.

Swordfish Fillet

1:1

Excellent firm, meaty texture for grilling, milder flavor than tuna.

Canned Tuna (drained)

1:1 (by weight, adjust texture)

Best for salads, sandwiches; not suitable for searing/grilling.

Chicken Breast

1:1

For non-pescatarian diets, similar lean protein, but lacks fish flavor.

Buying Guide

Look for firm, moist flesh with a fresh, mild smell. For sushi-grade, ensure it's labeled as such.

Flavor Pairings

Soy sauce ginger sesame oil citrus capers olives garlic herbs.