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Bigeye Tuna Steak
Fish
Nutri-ScoreA

Bigeye Tuna Steak

Thunnus obesus

Clinical Encyclopedia

Bigeye tuna steak is a rich source of high-quality protein and omega-3 fatty acids, making it a nutritious choice for heart health and muscle maintenance.

Scientific NameThunnus obesus
Region of OriginPacific Ocean
Popular Comparisons:
Bigeye Tuna Steak VS Alaska Plaice FilletBigeye Tuna Steak VS Albacore TunaBigeye Tuna Steak VS Albacore White TunaBigeye Tuna Steak VS Albacore White Tuna LoinBigeye Tuna Steak VS Amberjack Yellowtail FilletBigeye Tuna Steak VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories132 kcal
Water
70%
Fiber0g
Total29.0g
Protein
28g(97%)
Fats
1g(3%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓High in omega-3 fatty acids, which are essential for cardiovascular health and reducing inflammation.
✓Rich in protein, supporting muscle growth and repair, making it ideal for athletes and active individuals.
✓Contains significant amounts of selenium, which plays a crucial role in metabolism and thyroid function.
✓A good source of vitamin B12, essential for nerve function and the production of DNA and red blood cells.

Possible Risks & Side Effects

!High mercury levels in large fish like bigeye tuna can pose health risks, especially for pregnant women and young children.
!Overconsumption may lead to an imbalance in omega-6 to omega-3 fatty acids if not balanced with other dietary sources.

How to Prepare & Consume

Best enjoyed grilled or seared to retain moisture and flavor. Avoid overcooking to preserve tenderness.

Smart Selection & Storage

How to Select

Choose steaks that are bright in color with a fresh ocean smell. Avoid any that appear dull or have a strong fishy odor.

How to Store

Keep in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze immediately.

Myths vs Realities

MythEating fish is always healthy.+
RealityWhile fish is nutritious, some species have high mercury levels that can be harmful.
MythAll tuna is the same.+
RealityDifferent tuna species have varying nutritional profiles and mercury levels.
MythYou can eat as much tuna as you want.+
RealityModeration is key due to potential mercury exposure.

Healthy Recipes

Grilled Bigeye Tuna Steak with Avocado Salsa

This vibrant dish features perfectly grilled Bigeye tuna topped with a refreshing avocado salsa, making it a healthy and flavorful meal.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 1 ripe avocado, diced
  • 1 medium tomato, diced
  • 1/4 red onion, finely chopped
  • 1 lime, juiced
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. Brush the tuna steaks with olive oil and season with salt and pepper.
  3. 3. Grill the tuna for about 2-3 minutes on each side for medium-rare.
  4. 4. In a bowl, combine avocado, tomato, onion, lime juice, and season with salt and pepper.
  5. 5. Serve the grilled tuna topped with the avocado salsa.

Bigeye Tuna Poke Bowl

A delicious and nutritious poke bowl featuring marinated Bigeye tuna, fresh vegetables, and a base of brown rice.

Ingredients
  • 8 oz Bigeye tuna, cubed
  • 1 cup cooked brown rice
  • 1/2 cucumber, sliced
  • 1/2 carrot, julienned
  • 1/4 cup edamame
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon sesame seeds
Instructions
  1. 1. In a bowl, combine tuna, soy sauce, and sesame oil; let marinate for 15 minutes.
  2. 2. Prepare the brown rice and place it in a bowl as the base.
  3. 3. Top the rice with marinated tuna, cucumber, carrot, and edamame.
  4. 4. Sprinkle with sesame seeds before serving.

Spicy Bigeye Tuna Tacos

These spicy Bigeye tuna tacos are packed with flavor and topped with a zesty slaw for a healthy twist on a classic dish.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 4 corn tortillas
  • 1 cup cabbage slaw
  • 1/4 cup Greek yogurt
  • 1 tablespoon sriracha
  • 1 lime, juiced
  • Cilantro for garnish
Instructions
  1. 1. Season the tuna steaks with salt and pepper, then sear in a hot pan for 2 minutes on each side.
  2. 2. In a bowl, mix Greek yogurt with sriracha and lime juice to create a sauce.
  3. 3. Warm the corn tortillas in a skillet.
  4. 4. Assemble the tacos by placing tuna on tortillas, topping with cabbage slaw and drizzling with sriracha sauce.
  5. 5. Garnish with cilantro before serving.

Bigeye Tuna Salad with Quinoa and Spinach

This nutritious salad combines seared Bigeye tuna with quinoa, fresh spinach, and a light lemon vinaigrette for a wholesome meal.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 1/4 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • 1 lemon, juiced
  • Salt and pepper to taste
Instructions
  1. 1. Season the tuna steaks with salt and pepper, then sear in a hot pan for 2-3 minutes on each side.
  2. 2. In a large bowl, combine quinoa, spinach, and cherry tomatoes.
  3. 3. Whisk together olive oil, lemon juice, salt, and pepper for the dressing.
  4. 4. Slice the seared tuna and place it on top of the salad, drizzling with dressing before serving.

Bigeye Tuna Steak with Mango Salsa

This dish features grilled Bigeye tuna paired with a sweet and tangy mango salsa, offering a delightful balance of flavors.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 1 ripe mango, diced
  • 1/4 red onion, finely chopped
  • 1 jalapeño, minced
  • 1 lime, juiced
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. Brush the tuna steaks with olive oil and season with salt and pepper.
  3. 3. Grill the tuna for about 2-3 minutes on each side for medium-rare.
  4. 4. In a bowl, combine mango, onion, jalapeño, lime juice, and season with salt and pepper.
  5. 5. Serve the grilled tuna topped with mango salsa.

Bigeye Tuna Steak with Garlic and Herb Butter

This elegant dish features Bigeye tuna steaks topped with a homemade garlic and herb butter, perfect for a healthy yet indulgent meal.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 2 tablespoons unsalted butter
  • 2 cloves garlic, minced
  • 1 tablespoon fresh parsley, chopped
  • 1 tablespoon fresh dill, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a small bowl, mix butter, garlic, parsley, dill, salt, and pepper until well combined.
  2. 2. Season the tuna steaks with salt and pepper, then sear in a hot pan for 2-3 minutes on each side.
  3. 3. Top the cooked tuna with the garlic and herb butter while still hot, allowing it to melt.
  4. 4. Serve immediately with a side of steamed vegetables.

Bigeye Tuna Steak with Roasted Vegetables

This wholesome dish features seared Bigeye tuna served alongside a medley of roasted seasonal vegetables for a balanced meal.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 1 zucchini, sliced
  • 1 bell pepper, chopped
  • 1 cup broccoli florets
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Toss the vegetables with olive oil, salt, and pepper, then spread on a baking sheet.
  3. 3. Roast the vegetables for 20-25 minutes until tender.
  4. 4. Meanwhile, season the tuna steaks with salt and pepper and sear in a hot pan for 2-3 minutes on each side.
  5. 5. Serve the seared tuna alongside the roasted vegetables.

Bigeye Tuna and Chickpea Salad

A protein-packed salad featuring seared Bigeye tuna and chickpeas, tossed with fresh greens and a lemon vinaigrette.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 1 can chickpeas, drained and rinsed
  • 2 cups mixed greens
  • 1/4 cup red onion, thinly sliced
  • 2 tablespoons olive oil
  • 1 lemon, juiced
  • Salt and pepper to taste
Instructions
  1. 1. Season the tuna steaks with salt and pepper, then sear in a hot pan for 2-3 minutes on each side.
  2. 2. In a large bowl, combine chickpeas, mixed greens, and red onion.
  3. 3. Whisk together olive oil, lemon juice, salt, and pepper for the dressing.
  4. 4. Slice the seared tuna and place it on top of the salad, drizzling with dressing before serving.

Bigeye Tuna Steak with Cauliflower Purée

This elegant dish features seared Bigeye tuna served over a creamy cauliflower purée, offering a low-carb alternative to traditional sides.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 1 head cauliflower, chopped
  • 1/4 cup unsweetened almond milk
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Steam the cauliflower until tender, then blend with almond milk, olive oil, salt, and pepper until smooth.
  2. 2. Season the tuna steaks with salt and pepper, then sear in a hot pan for 2-3 minutes on each side.
  3. 3. Serve the seared tuna over the cauliflower purée.

Bigeye Tuna Steak with Zucchini Noodles

A light and healthy dish featuring seared Bigeye tuna served over spiralized zucchini noodles with a garlic lemon sauce.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 2 medium zucchinis, spiralized
  • 2 cloves garlic, minced
  • 1 lemon, juiced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and sauté garlic until fragrant.
  2. 2. Add spiralized zucchini and cook for 2-3 minutes until just tender; season with salt and pepper.
  3. 3. Season the tuna steaks with salt and pepper, then sear in a hot pan for 2-3 minutes on each side.
  4. 4. Serve the seared tuna over the zucchini noodles, drizzled with lemon juice.

Frequently Asked Questions (FAQ)

What is the best way to cook bigeye tuna steak?

Grilling or searing is recommended to enhance flavor while keeping the meat tender.

How often can I eat bigeye tuna steak?

Due to mercury content, it's advisable to limit consumption to once a week for adults.

Is bigeye tuna steak healthy?

Yes, it is rich in protein and omega-3 fatty acids, contributing to heart health.

Can I eat bigeye tuna steak raw?

Yes, it can be consumed raw in sushi or sashimi, but ensure it is sourced from reputable suppliers.

What are the nutritional benefits of bigeye tuna steak?

It provides high-quality protein, omega-3 fatty acids, vitamins B12 and D, and essential minerals.

How should I store bigeye tuna steak?

Store in the refrigerator and consume within 1-2 days, or freeze for longer storage.

What is the difference between bigeye tuna and yellowfin tuna?

Bigeye tuna has a higher fat content and is generally richer in flavor compared to yellowfin.

Can bigeye tuna steak be part of a weight loss diet?

Yes, its high protein content can help with satiety and muscle maintenance during weight loss.

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Comparisons
Bigeye Tuna Steak vs Alaska Plaice Fillet Bigeye Tuna Steak vs Albacore Tuna Bigeye Tuna Steak vs Albacore Tuna
Nutrients
Protein in Bigeye Tuna Steak Calories in Bigeye Tuna Steak Vitamin-c in Bigeye Tuna Steak Magnesium in Bigeye Tuna Steak
Featured Guides
Health Benefits of Bigeye Tuna Steak Healthy Recipes with Bigeye Tuna Steak