Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
Seared tuna with a punchy dressing — Italy.
Equipment: Heavy frying pan
Measures and names
Ingredients
- 2 fresh tuna steaks
- 2 tbsp olive oil
- 2 tbsp capers
- Juice of ½ lemon
- 1 garlic clove, crushed
- Handful of parsley, chopped
- Rocket (arugula) and cherry tomatoes, to serve
- Salt and black pepper
Method
- Pat the tuna dry, rub with a little of the oil and season well.
- Whisk the remaining oil with the capers, lemon juice, garlic and parsley for the dressing.
- Heat a heavy pan until very hot. Sear the tuna for 1–2 minutes each side — the centre should stay pink; overcooking makes tuna dry.
- Rest for 2 minutes, then slice thickly.
- Serve over rocket and cherry tomatoes with the caper dressing spooned over — the capers bring the salt.
Swaps and tips
Fresh tuna is best served pink in the middle — overcooking makes it dry. Tinned tuna steaks work for a budget version.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 40 g | 3 g | 1 g | 16 g | 323 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
