Summer has finally made it to the Coast, and for the last few weeks the "talk on the dock" has been all about temperature. Water temperature that is. You see, albacore love warm water, so when the offshore water temps begin to creep up into the mid to high 60’s, the local dories that fish for us go searching for those fast-swimming, hard-hitting fish. Lately, the water temps have been favorable and we’ve been getting a steady supply of some beautiful albacore tuna.
Albacore Tuna Nutrition Facts
The local, line-caught albacore that are delivered to Bell Buoy are young fish between 10 - 30 pounds, which means they don't have high quantities of mercury found in larger and older tuna. Mercury tends to increase in large predatory fish as the fish ages and grows.
Albacore tuna is high in protein, omega-3 fatty acids, vitamin D, and selenium and makes a great addition to a healthy diet. The Oregon Albacore Commission has numerous resources detailing the health benefits of albacore tuna.
Albacore Tuna Flavor
Fresh albacore tuna is rich in flavor, moist (if cooked properly!), yet also meaty in texture. It is a premium product that deserves a premium recipe.
The other night I brought some fresh albacore loins home and prepared a really simple marinade. This marinade is very forgiving, so adjust to your preferences.
PRO TIP: The key to preparing albacore loins is NOT overcooking them. Whatever you do, do not over cook them! Cooking the loins over medium-high heat for just a couple minutes per side is all you need.
Albacore Tuna Steak Marinade
- ½ cup soy sauce
- 1/8 cup sesame oil
- Several big splashes of fish sauce (Thai Kitchen or something similar)
- 2 large garlic cloves, minced fine
- Thumb-sized hunk of ginger, grated
- Juice of 1 lime
- 11/2 tablespoons of brown sugar
1. Whisk marinade ingredients together.
2. Cut albacore loin into steaks 3/5-1 inch thick.
3. Add marinade and loins to zip-top bag and refrigerate 30 minutes up to 2 hours.
4. Heat frying pan over medium-high heat.
5. Add a tablespoon of neutral oil.
6. Add tuna steaks once pan is hot and cook 1-2 minutes per side.
7. Remove loins while center is still pink.
8. Tuna steaks will continue to cook once removed.