Lemon tuna steaks on roasted veggies
User Reviews
4.5
12 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
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Total Time
1 hr
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Servings
2 servingss
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Calories
442 kcal
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Course
Main Course
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Cuisine
American
Lemon tuna steaks on roasted veggies
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Okay, so this one was hard to name. Every title I came up with made it sound… well… simplistic. The ingredients and preparation are both simple, but this belies its tastiness. If you think I’m crazy for calling cooked tuna tasty, I feel your pain. At most restaurants it’s either lightly seared (at which point
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Ingredients
For tuna
- 2 tuna steaks (~200 grams each)
- 2 tablespoons olive oil
- 1 lemon zest peeled in strips
- ground black pepper (to taste)
- kosher salt (to taste)
For roast veggies
- 4 baby carrots (with leaves, chopped)
- 3 baby fingerling potatoes
- 6 cloves garlic peeled
- 4 talks asparagus
- olive oil
- kosher salt
- black pepper fresh ground
For serving
- 2 teaspoons olive oil
- 2 teaspoons lemon juice
Instructions
- Place the tuna steaks on a plate and drizzle a good helping of olive oil on them, flipping a few times to make sure they are well coated. Sprinkle with black pepper, then rub the cut side of the lemon zest into the steaks and leave them on (do not salt the tuna steaks yet).
- Heat the oven to 400 degrees Fahrenheit and prep the veggies. For the carrots, make one cut at a 45 degree angle, then roll it ¼ turn away from you then make another cut at the same angle. This is called rangiri in Japan, and it's great because it makes all the pieces of the carrot roughly the same thickness (which you control by how far apart you cut) so they cook evenly. I used a variety of long skinny potatoes and cut them up the same way. Then just toss the carrots, potatoes, and garlic in a good amount of olive oil, salt and pepper. Put this in the oven for about 40 minutes or until the potatoes are almost done.
- Add the asparagus and carrot leaves, toss adding more olive oil if it looks like it needs it then put it back in the oven.
- Now it's time to cook the steaks. Heat a heavy bottomed stainless steel or cast iron pan over medium heat until very hot. Remove the lemon zest and discard. Flip the steaks over a few times to make sure they're well coated in oil, then sprinkle with kosher salt on both sides. Place the steaks in the hot pan and do not disturb them until they are ready to flip. You'll know they're ready when the bottom third of the steak is brown (the top ⅔'s will be red). If the pan was hot enough and they're ready to flip, they should be fairly easy to dislodge and turn with some tongs, but if they are sticking, use a spatula. Cook this side until the bottom ⅓ is brown (now the bottom and top thirds should be brown and the middle ⅓ should be pink, not red).
- After flipping the tuna, take the veggies out of the oven and plate them. When the tuna is done, put them on top of the veggies right away, so they don't overcook. Drizzle 1 tsp of lemon juice and 1 tsp of olive oil on each steak and serve immediately.
Nutrition Information
Show Details
Calories
442kcal
(22%)
Carbohydrates
10g
(3%)
Protein
42g
(84%)
Fat
27g
(42%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
4g
Monounsaturated Fat
16g
Cholesterol
65mg
(22%)
Sodium
71mg
(3%)
Potassium
622mg
(18%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
4300IU
(86%)
Vitamin C
36mg
(40%)
Calcium
53mg
(5%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 2servingss
Amount Per Serving
Calories 442 kcal
% Daily Value*
| Calories | 442kcal | 22% |
| Carbohydrates | 10g | 3% |
| Protein | 42g | 84% |
| Fat | 27g | 42% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 16g | 80% |
| Cholesterol | 65mg | 22% |
| Sodium | 71mg | 3% |
| Potassium | 622mg | 13% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 4300IU | 86% |
| Vitamin C | 36mg | 40% |
| Calcium | 53mg | 5% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.5
12 reviews
Excellent
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