Pan Grilled Albacore Tuna Steak

Pan Grilled Albacore Tuna Steak

So a few weeks back our local Kroger had a gang of wild caught Albacore Tuna steaks on sale for $2.99 a pound. As you can imagine, we then had Albacore Tuna steaks occupying much space in the fridge/freezer. As usual, I really had no idea on how best to prepare and cook Albacore when I bought it. My usual M.O. is buy¬†it first and figure it out later. Especially when it comes to meats that usually don’t exist in my landlocked section of the world.

Pan Grilled Albacore Tuna Steaks
Pan Grilled Albacore Tuna Steaks

These steaks were about an inch and a half thick so an idea hit me.

After cleaning one of my trusty cast skillets. (cleaning a pan, always the first damn step to cooking in this house since 99.999999% of everything we cook uses cast) I grabbed the thawed Tuna Steaks and added a dry rub of garlic powder, rock salt, ginger powder and red pepper flakes to both sides. I went fairly heavy with it.

I then added Coconut Oil, not Virgin and heated the skillet on high till just before it started to smoke. Threw the Tuna in, covered with the cast lid and cooked for 3 minutes. Flipped it then cooked for another 3 minutes.

Tossed the Pan Grilled Albacore Tuna steaks on a plate with some salad greens from Rise N’ Shine Organic farm. Sprinkled the Tuna with Sesame Seeds. Added some clean Sriracha, Primal Mayo and Pickled Ginger and we had ourselves dinner in less than 10 minutes total.

  • Couple of Notes
    • Turn your vent fan on before you add the fish to pan. Trust me.
    • I like quality Fish rare. That being said, you’ve read the restaurant¬†disclaimers enough time. If you don’t do rare cook longer. If you like rare just remember you are taking your life into your own hands or whatever that dumb statement says that no one read.
      • If you overcook Albacore Tuna it is going to get REALLY REALLY dry. Really really really dry.
    • Use more Coconut oil than you think you’ll need and while you are at it wear a damn apron or at least an old shirt. Or at least don’t bitch at me on the interwebs for the Oil stains. Chalk should get those out anyway.

Until next time,

Keep it real and keep it rural,


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