5.0 from 42 votes
Mediterranean Tuna Steaks
This dish marries the tuna steaks with a Tuscan tomato and basil sauce with olives, capers, and garlic. Easy, healthy, and wonderful.
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 people
Calories: 428 kcal
Course:
Main Course
Cuisine:
Mediterranean
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 and 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.
Cup of Yum
Notes
- See the video near the top of the blog post for visual guidance. If you liked the video, please subscribe to our YouTube channel.
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- If your tuna steaks are more than 5 to 6 ounces (about ½-inch thick), you'll need to cook them longer to reach medium-rare. Typically about 3 to 4 minutes per side. Remember, they will cook some more when the sauce goes back into the skillet and brought to a simmer for a few minutes.
- Leftovers will keep covered in the fridge for up to 2 days. This dish is best served fresh from the hot skillet.
Nutrition Information
Calories
428kcal
(21%)
Carbohydrates
7g
(2%)
Protein
41g
(82%)
Fat
10g
(15%)
Saturated Fat
4g
(20%)
Cholesterol
65mg
(22%)
Sodium
652mg
(27%)
Potassium
605mg
(17%)
Fiber
2g
(8%)
Sugar
3g
(6%)
Vitamin A
4356IU
(87%)
Vitamin C
11mg
(12%)
Calcium
50mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 428
% 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.