Tuna Steak with Tomato, Caper and Lemon Dressing

There’s a lot to love about a Tuna Steak – even if you’re not a fan of seafood. Even though the flavour can be subtle its oily nature gives it more punch than other fish. Its texture is firm and meaty – even though it flakes it doesn’t fall apart easily. Plus it’s quick to cook, needing little more than 2 minutes per side on a hot griddle. If you’re after a tasty, quick meal then look no further.

I have to admit that I was slightly surpised when, after serving this, Michael commented that he probably preferred tuna steak to beef steak. Though thinking it over he does have a point. I’ve had proportionally more disappointing sirloin or ribeye steaks than I have of tuna (or swordfish). The chances of having to chew your way through a tuna steak are, in my experience, a lot lower.

Much like a beef steak you could serve tuna straight from the pan, with its juices, and it would be a nice meal. Though in the same vein it also lends itself to a well-flavoured sauce. In the past I have served tuna with roasted mediterranean vegetables and a herb dressing. Or alongside a more asian-inspired ginger and garlic sauce.

In this case I wanted something light yet punchy, so chose a warm vinaigrette made with fresh tomatoes, capers, shallot and lemon, alongside olive oil and vinegar. When warmed in a pan the flavours really come together and make a wonderful partner for the fish. The zesty lemon and sharp capers contrasting perfectly with the rich, oily tuna. Perfection.



Tuna Steak with Tomato, Caper and Lemon Dressing

The light dressing with its fresh, zesty flavours of lemon and caper cuts through the oily flavour of the tuna in this quick midweek supper.
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Main Course
Cuisine: Fish
Servings: 2
Calories: 698kcal

Ingredients

For the Vinaigrette

  • 1 Shallot peeled and finely chopped
  • 1 clove Garlic peeled and finely chopped
  • 1 Tomato peeled, deseeded and chopped
  • 1 heaped tsp Capers rinsed
  • 1 Lemon juice plus 1 tsp lemon zest
  • 1 tsp Fresh Coriander finely chopped
  • 1 tsp Cider Vinegar
  • 2 tbsp Extra Virgin Olive Oil
  • Pinch Sea Salt Flakes
  • Pinch Freshly Ground Black Pepper

For the Tuna

  • 2 tbsp Olive Oil
  • 2 Tuna Steaks

Instructions

  • To prepare the dressing, mix all of the ingredients together in a bowl and season to taste. Put to one side until needed.
  • Brush a heavy frying pan or griddle with a little oil, then put over a medium-high heat for a few minutes until smoking hot.
  • Meanwhile brush the tuna steaks with the remaining oil. Carefully lower into the pan then cook for 2 minutes on each side, turning carefully when needed. This should leave the tuna slightly pink in the middle, so if you like it cooked through increase the cooking time slightly.
  • Whilst the tuna is cooking put the dressing into a small pan and heat until warmed through. You don’t want it to cook, but a little heat will allow the flavours to develop.
  • Serve the tuna with a couple of tablespoons of the dressing drizzled over the top. Put the remaining dressing into a small bowl and serve alongside.

NUTRITIONAL INFORMATION

Estimated Values per Serving
Energy2,920kJ
698kcal
Fat49g
of which Saturates4g
Carbohydrates10g
of which Sugars1g
Fibre3g
Protein113g
Sodium415mg
Note: Nutritional information shown is per serving of the above recipe. Any side dishes or garnishes shown in photos are not included in these values, unless they are specifically listed as part of the recipe.

Scott Silverthorn

Hi, I’m Scott. I love cooking food and I love eating it - both useful credentials for writing a food blog! I get a lot of joy from sharing my passion with my friends and family, so here's hoping you enjoy it too.

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