How to Microwave Tuna?

Microwaving tuna might not be the first method that comes to mind when preparing this delicious and versatile fish, but it can be a quick and easy way to enjoy a delicious meal in no time.

It’s a convenient, fast, and often underestimated method that can yield fine results.

Pros and Cons of Tuna in Microwave


  1. Time-saving: Microwaving tuna saves you time, as it’s much faster than preparing it on a stovetop or oven.
  2. Convenient: If you have a busy schedule, microwaving tuna allows you to enjoy a meal without spending too much time in the kitchen.
  3. Healthy option: When you microwave it, you retain most of the nutrients, making it a healthy choice compared to other canned foods that may contain preservatives and unhealthy additives.


  1. Texture and flavor: Microwaving tuna may alter its texture and taste to a certain extent.
  2. Uneven cooking: Since microwaving heats food rapidly, there’s a possibility that the tuna might cook unevenly.
  3. Overcooking risk: Overcooking tuna in the microwave can make it dry and tough.

Selecting the Tuna

When microwaving tuna, choosing the right kind is essential for a tasty and enjoyable dish.

Many types of tuna are available, each with a unique flavor and texture. Some common varieties include:

  • Yellowfin tuna: Known for its mild flavor and firm texture, yellowfin is often used in sushi and sashimi dishes. It is also suitable for microwave due to its high-fat content, which helps maintain moisture.
  • Albacore tuna: Albacore has a light, delicate flavor and is commonly used in canned tuna products. It has a slightly softer and flakier texture than yellowfin, making it ideal for sandwiches and salads.
  • Chunk light tuna: An affordable and versatile option, chunk light tuna often consists of smaller tuna species like skipjack. It has a more robust flavor than albacore and is perfect for recipes that call for canned tuna.

Fresh vs. Canned Tuna

Both fresh and canned tuna can be microwaved, but the process and results will differ.

Fresh tuna: If using fresh tuna, such as tuna steaks or fillets, you must cut it into 1-inch thick pieces and cook them in a microwave-safe dish with a small amount of liquid.

Fresh tuna works well in recipes with a tender and moist texture.

Canned tuna: While canned tuna is typically pre-cooked, you can still microwave it to warm or blend it with other ingredients.

Canned tuna is perfect for recipes where its firmer texture won’t be an issue.

Preparing the Tuna for Microwaving

Let’s roll up our sleeves and learn how to prepare perfectly microwave tuna:

Draining and Flaking Canned Tuna

First, drain the canned tuna thoroughly to remove any excess liquid. Place the tuna in a microwave-safe bowl to avoid making a mess in your microwave.

Using a fork, gently flake the tuna into smaller pieces. This will help the tuna to heat evenly and blend well with any additional ingredients you might add.

For a more flavorful meal, consider combining your tuna with other ingredients. Some ideas to enhance your microwaved tuna dish include:

  • Creamy mixture: Mix drained and flaked tuna with mayonnaise, sour cream, or Greek yogurt. Add a touch of lemon juice and some chopped parsley for extra flavor.
  • Hearty mix: Combine drained and flaked tuna with hot water, vegetable oil, and a packet of your favorite instant soup or sauce mix.
  • Simple seasoning: Season the drained and flaked tuna with salt, pepper, and your favorite herbs. You may also add a few drops of lemon juice for some tanginess.

Marinating Tuna Steaks

If you prefer marinating your tuna steaks, you can do so by following these simple steps:

  1. Combine your choice of marinade ingredients in a microwave-safe dish. Some popular options include lemon juice, herbs, soy sauce, garlic, and vegetable oil.
  2. Place the tuna steaks in the marinade, ensuring they are fully coated.
  3. Cover the dish with a lid or plastic wrap and let the steaks marinate in the refrigerator for at least 30 minutes.

Now that your tuna is prepared, you can move on to microwaving!

Microwave Cooking Techniques

A. Reheating Leftover Tuna

If you have leftover tuna from a previous meal, reheating it is simple.

Place the tuna in a microwave-safe bowl or container and add a splash of water or a small pat of butter to help maintain its moisture. Cover the container with a microwave-safe lid or food wrap.

Heat the tuna on a medium power setting (50%) in your microwave for 30-45 seconds, stirring halfway through to distribute heat evenly.

To maintain the quality of your tuna, avoid overheating it, which could cause it to become overly dry or tough.

B. Cooking Raw Tuna

To cook raw tuna in the microwave, place it on a microwave-safe plate. Season the tuna with spices or a light sauce to enhance its flavor.

Avoid using fatty or oily dressings, as they may not heat well in the microwave and can leave your tuna with an uneven texture.

Cover your tuna with a microwave-safe cover or food wrap to help it cook evenly.

Cook the tuna on high power for about 1 1/2 minutes per side for each pound of tuna, adjusting the time depending on the thickness of your tuna steak.

Tasty Tuna Dishes and Pairings

Microwave Tuna Melt

Microwaving canned tuna is a handy way to make a quick and delicious tuna melt. After draining the tuna, transfer it to a microwave-safe bowl and mix in mayo, green onions, salt, and pepper to taste.

Then, spoon the tuna onto slices of your favorite bread. Top with a slice of your preferred cheese, and heat in the microwave for 30-45 seconds until the cheese melts.

Enjoy your instant and satisfying meal without much effort!

Tuna Pasta Recipes

For a quick and easy tuna pasta dish, cook pasta according to the package instructions. Combine canned tuna, chopped onions, tomato, and a touch of garlic in a microwave-safe bowl. Microwave the mixture for 2 minutes.

After the pasta is cooked, mix in the tuna mixture and some reserved pasta water, and season with salt, pepper, and crushed red pepper flakes for some added heat if you like.

Add some spinach or arugula for some greenery, and you’re ready.

Tuna Casserole in the Microwave

You don’t need an oven to enjoy a comforting tuna casserole. Mix cooked pasta, cream of mushroom soup, drained tuna, frozen peas, and corn in a large microwave-safe dish.

Add chopped celery for an extra crunch. Microwave it for a few minutes, stirring halfway through, until it’s heated through.

Finally, sprinkle some grated cheese on top and microwave for another 30 seconds to melt the cheese.

Quick Tuna Salads

Tuna salads are always a great option for a fast and healthy meal. You can prepare various tuna salad recipes by combining canned tuna with different ingredients.

Try mixing tuna with:

  • Classic: mayo, boiled eggs, chopped onions, and a pinch of salt and pepper.
  • Mediterranean: tomatoes, olives, cucumbers, and a drizzle of olive oil and lemon juice.
  • Crunchy: chopped bell peppers, celery, onions, and a light dressing.

Add the tuna salad to sandwiches, serve it on a bed of greens, or scoop it up with some crackers.

Enjoy your quick and delicious recipes using microwave tuna, and don’t be afraid to get creative with your additions and pairings!

Defrosting Tuna in the Microwave

You can defrost your frozen tuna in the microwave. Transfer the tuna to a microwave-safe dish and use your microwave’s defrost mode.

Typically, this may take around 6-8 minutes per pound of tuna. To ensure even defrosting, rearrange the tuna halfway through the process.

Keep an eye on your tuna, as microwaves may vary in power, and some can even begin cooking the tuna if left in defrost mode for too long.

Once your tuna is defrosted, you can cook it using the method described in the ‘Cooking Raw Tuna’ sub-section above.

Considering Mercury Levels

Tuna is known to have higher concentrations of mercury than other fish.

When selecting tuna, consider your mercury intake. Here are a few points to keep in mind:

  1. Choose smaller varieties: Smaller species of tuna, such as skipjack used in chunk light tuna, tend to have lower mercury levels.
  2. Limit consumption: Consume tuna in moderation, especially if you’re pregnant, nursing, or feeding young children.
  3. Variety is key: Incorporate other types of fish in your diet to reduce the potential risks of mercury exposure.