Tuna Steak
Pan-seared tuna steaks with fresh Mediterranean flavors. A simple dish ready in just 15 minutes, perfect with your favorite sides.
Servings: 2
Ingredients:
- 2 tuna steaks
- 2 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
- ½ tsp dried oregano
- ¼ tsp salt
- ¼ tsp freshly ground black pepper
- 2 garlic cloves, minced
- 2 tbsp fresh parsley, chopped
Method:
Start Cooking- Pat the tuna steaks dry with paper towels.
- In a small bowl, combine 1 tbsp olive oil, oregano, salt, and black pepper. Brush the mixture evenly over both sides of the tuna steaks.
- Heat the remaining 1 tbsp olive oil in a nonstick skillet over medium-high heat. Add the tuna steaks and sear for approximately 2-3 minutes per side, depending on thickness and desired doneness.
- Reduce the heat to low. Add the minced garlic to the skillet and cook for 20–30 seconds until fragrant, gently stirring it into the oil and spooning it over the tuna.
- Remove the skillet from the heat. Drizzle the tuna steaks with lemon juice and sprinkle with chopped fresh parsley.
- Serve immediately. Bon appétit!
Notes:
From the kitchen
- Choose fresh or properly thawed, firm tuna steaks with a mild, clean smell. Steaks about 1 inch thick are ideal for pan-searing.
- The recommended internal cooking temperature for tuna is 145°F (63°C).
- Tuna steaks cook quickly, so keep a close eye on them.
- For steaks about 1 inch thick, searing for approximately 2 minutes per side creates a nicely browned exterior with a rare to medium-rare center.
- Add the garlic toward the end of cooking to prevent it from burning, and finish with fresh lemon juice and parsley for a bright, balanced flavor.
- For a little heat, add a pinch of red pepper flakes.
- Replace the oregano with thyme for a slightly different herbal flavor, or add a little lemon zest for extra freshness.
- Adjust the cooking time based on the thickness of your tuna steaks and your preferred doneness.
- Serve these garlic lemon tuna steaks with roasted potatoes, roasted asparagus, or a fresh Mediterranean salad.
- A side of rice or pasta also pairs beautifully with the lemon and garlic flavors.
- Finish with an extra squeeze of lemon, if desired.
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Nutrition:
Calories: 382 kcal | Carbohydrates: 3 g | Protein: 41 g | Fat: 22 g | Saturated Fat: 4 g | Polyunsaturated Fat: 4 g | Monounsaturated Fat: 13 g | Cholesterol: 66 mg | Sodium: 113 mg | Potassium: 502 mg | Fiber: 1 g | Sugar: 0.5 g | Vitamin A: 4062 IU | Vitamin C: 14 mg | Calcium: 39 mg | Iron: 2 mg
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Mention @thenavakitchen or tag #thenavakitchen!FROM THE PANTRY
Tuna
WHY WE LOVE IT
Tuna has a rich, distinctive flavor and a firm, meaty texture that sets it apart from other fish. It cooks in minutes and pairs beautifully with simple Mediterranean ingredients.
A LITTLE STORY
While tuna has been part of Mediterranean cooking since ancient times, it also holds an important place in Japanese cuisine. From grilled steaks along Mediterranean coastlines to sashimi and sushi in Japan, different cultures have developed their own ways of preparing this remarkable fish.
DID YOU KNOW?
Tuna is a rich source of protein, vitamin B12, and selenium.
Unlike many other fish, its flesh ranges from pink to deep red because of its high myoglobin content.
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