If you're looking for a healthy and delicious meal, look no further than a perfectly cooked steak or steamed or poached tuna. With only 204 calories, this dish is a great choice for a satisfying and nutrient-packed meal.

Not only is steak and tuna a great source of protein, but they also contain important vitamins and minerals like iron and omega-3 fatty acids. However, cooking a steak or fish perfectly can be a challenge. In this article, we'll explore some practical tips and strategies to help you cook the perfect steak or tuna every time.

Whether you're a seasoned chef or a beginner in the kitchen, these tips will help take your steak or fish to the next level.

Choose the right cut of meat or fish

The first step to cooking a great steak or fish is selecting the right cut. When it comes to steak, look for cuts like ribeye, filet mignon, or strip steak that are well-marbled and tender. For tuna, look for fresh, sustainably sourced fish. Different cuts of steak and fish have different flavors and textures, so it's important to choose one that suits your taste preferences and cooking method. Talk to your local butcher or fishmonger for recommendations on the best cuts for your recipe.

Properly season your steak or fish

Seasoning your steak or fish is key to adding flavor and enhancing the natural taste of the meat. For steak, a simple rub of salt, pepper, and olive oil is all you need. For fish, try seasoning with lemon juice, garlic, and herbs like thyme and parsley. Be sure to season your steak or fish generously, but not too much that it overpowers the natural flavor. Remember, you can always add more seasoning later if needed.

Allow your steak or fish to come to room temperature before cooking

Before cooking your steak or fish, it's important to allow it to come to room temperature. This helps to ensure that it cooks evenly throughout and reduces the risk of overcooking the outside and undercooking the inside. Take your steak or fish out of the refrigerator 30 minutes before cooking and let it sit at room temperature. This allows the internal temperature of the meat to rise slightly, which makes for a more evenly cooked and tender steak or fish.

Use a meat thermometer to ensure perfect doneness

One of the most important tools for cooking a perfect steak or fish is a meat thermometer. This allows you to cook the meat to the desired level of doneness without guessing or cutting into the meat to check. For steak, aim for an internal temperature of 135°F for medium-rare and 145°F for medium. For tuna, aim for an internal temperature of 130°F for rare and 140°F for medium-rare.

Sear your steak or fish on a hot skillet or grill

To get that beautiful crust on your steak or fish, it's important to sear it on a hot skillet or grill. This not only adds flavor and texture but also locks in the juices and helps to keep the meat tender. Preheat your skillet or grill on high heat and add a little bit of oil. Once the pan or grill is hot, add your steak or fish and let it sear for a few minutes on each side until it's nicely browned.

Rest your steak or fish before serving

After cooking your steak or fish, it's important to let it rest for a few minutes before serving. This allows the juices to distribute throughout the meat and makes for a more tender and flavorful dish. Cover your steak or fish with foil and let it rest for 5-10 minutes before slicing or serving.

Pair your steak or fish with the right sides and sauces

The right sides and sauces can take your steak or fish to the next level. For steak, try serving with roasted vegetables, mashed potatoes, or a delicious chimichurri sauce. For tuna, try pairing with rice pilaf, roasted asparagus, or a tangy lemon vinaigrette. Experiment with different sides and sauces to find the perfect pairing for your steak or fish.

Try different cooking methods for unique flavors

There are many different cooking methods you can use for steak and fish, each offering unique flavors and textures. Try grilling, broiling, roasting, or even sous vide for a completely different taste experience. Experiment with different cooking methods to find the one that suits your taste and cooking style best.

Experiment with marinades and rubs

Marinades and rubs can add layers of flavor to your steak or fish. For steak, try a classic garlic and herb marinade or a bold coffee-chili rub. For tuna, try marinating in soy sauce, ginger, and sesame oil or coating in a spicy Cajun seasoning. Be sure to let your steak or fish marinate for at least an hour or overnight for maximum flavor.

Consider the sustainability and source of your tuna

When it comes to choosing tuna, it's important to consider the sustainability and source of the fish. Look for tuna that is sustainably sourced and caught using methods that minimize harm to other marine life. Talk to your fishmonger or look for certifications like MSC or BAP to ensure that the tuna you're buying is responsibly sourced.