Mediterranean Tuna Steaks
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
4 people
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Calories
428 kcal
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Course
Main Course
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Cuisine
Mediterranean
Mediterranean Tuna Steaks
Description
The Mediterranean Tuna Steaks recipe features fresh tuna steaks seared briefly to brown the exterior while maintaining a tender interior. A sauce made from sautéed onions and garlic combined with chopped tomatoes, black olives, fresh basil, parsley, and capers accompanies the fish. The sauce simmers until slightly thickened, concentrating the flavors and blending savory, briny, and herbaceous notes typical of Mediterranean cuisine.
The tuna is seasoned simply with salt and pepper before searing in olive oil for a few minutes per side, which seals in juices and texture. The sauce is poured over the cooked tuna, then cooked together briefly to infuse the fish with additional flavor and heat through the capers.
This dish is served hot, showcasing a balance between the hearty tuna and the tangy, aromatic sauce. Leftovers keep for up to two days refrigerated but the best experience is from serving freshly cooked.
Ingredients
- 5 tablespoon olive oil divided
- 1 large onion chopped
- 3 cloves garlic minced
- 1 oz can whole tomatoes drained and chopped, preferably San Marzano
- 1 cup black olives pitted, left whole, or, sliced/chopped
- 2 tablespoon basil fresh, chopped
- 2 tablespoon Italian parsley fresh, chopped, plus more for garnish
- 4 oz tuna steaks
- kosher salt
- ground black pepper
- 4 teaspoon capers nonpareil, drained
Instructions
- In a large skillet over medium heat, warm 2 tablespoons of olive oil.
- Add the onion and saute until it begins to soften, about 3 minutes.
- Add the minced garlic and saute until golden, about 2 minutes longer.
- Stir in the tomatoes, olives, basil, and parsley and cook, uncovered, stirring occasionally, until slightly thickened, about 10 to 15 minutes. Remove from heat and set aside.
- Lightly season the tuna steaks on both sides with salt and pepper.
- In another skillet, large enough to hold the tuna in a single layer, warm the remaining 2 tablespoons of olive oil over medium-high heat.
- Add the tuna steaks to the skillet and cook, turning once, until lightly browned on both sides, about 2 to 3 minutes per side. If desired, tilt the skillet to the side and use a paper towel to soak up excess olive oil.
- Pour the reserved sauce directly over the fish, reduce the heat to low, stir in the capers, and cook for another 3 to 5 minutes.
- Transfer tuna steaks and sauce to plates and garnish with additional chopped parsley.
Notes
- Tuna steaks thicker than 5–6 ounces need 3–4 minutes per side to reach medium-rare doneness.
- Allow the sauce to simmer after adding to the fish to blend flavors before serving.
- Store leftovers covered in the fridge for up to 2 days; best eaten fresh.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 428 kcal
% Daily Value*
| Calories | 428kcal | 21% |
| Carbohydrates | 7g | 2% |
| Protein | 41g | 82% |
| Fat | 10g | 15% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 65mg | 22% |
| Sodium | 652mg | 27% |
| Potassium | 605mg | 13% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 4356IU | 87% |
| Vitamin C | 11mg | 12% |
| Calcium | 50mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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