MEDITERRANEAN OLIVE AND TOMATO TUNA STEAK
Mediterranean Olive and Tomato Tuna Steak is a light yet flavourful dish that showcases the fresh, vibrant ingredients of Mediterranean cuisine. The tuna steak is seared to perfection, locking in its natural juiciness while developing a slightly crispy exterior. The combination of cherry tomatoes and Kalamata olives adds a savoury and slightly tangy contrast, while a drizzle of olive oil and a splash of lemon juice bring a refreshing brightness to the dish. Sprinkle salt and pepper for taste. This recipe is perfect for a quick and healthy meal, whether served on its own, over a bed of greens, or alongside a side of quinoa or roasted vegetables. With its minimal ingredients and simple preparation, it’s an excellent choice for those looking for a nutritious, high-protein meal that doesn’t compromise on taste.
RECIPE CATEGORY
Entrée, Dinner, Lunch
SERVING SIZE
1
CUISINE
Mediterranean, Greek
PREPARATION/TECHNIQUES
Pan-Fry, 5 ingredients or less
OCCASION/HOLIDAY
Weeknight Dinner, Summer, Light Lunch, Dinner Party
SPECIAL CONSIDERATION/DIETARY CONCERNS
Quick & Easy, Healthy, High Protein, Low Carb, Gluten-Free, Dairy-Free
DISH TYPE
Main Course
INGREDIENTS
There are the following ingredients for Mediterranean Olive and Tomato Tuna Steak:
- 100g tuna steak
- 2 cherry tomatoes, halved
- 2 Kalamata olives, sliced
- ½ tsp olive oil
- ½ tsp lemon juice
- Salt and pepper for taste
FULL NUTRITIONAL INFORMATION
- Calories: 140
- Protein: 22g
- Fat: 5g
- Saturated Fat: 1g
- Carbohydrates: 2g
- Fibre: 5g
- Sugar: 1g
- Sodium: 180mg
PREPARATION
These steps are followed for the preparation of Mediterranean Olive and Tomato Tuna Steak :
- Pat The Tuna Steak Dry: Use a paper towel to remove excess moisture for a better sear.
- Season The Tuna: Lightly sprinkle salt and pepper over both sides of the steak.
- Heat The Olive Oil: Place a pan over medium-high heat and add the olive oil.
- Sear The Tuna Steak: Cook for 1–2 minutes on one side until a golden crust forms.
- Flip And Continue Cooking: Sear for another 1–2 minutes, leaving the centre slightly pink for optimal texture.
- Add Tomatoes And Olives: Toss the cherry tomatoes and olives into the pan and cook for 30 seconds until slightly softened.
- Drizzle With Lemon Juice: Remove from heat and squeeze fresh lemon juice over the tuna and toppings.
- Serve Immediately: Transfer to a plate and garnish with fresh herbs if desired.
PREP TIME
2 minutes
COOKING TIME
5 minutes
TIPS
Here are some tips for the preparation of Mediterranean Olive and Tomato Tuna Steak :
- Use Fresh Tuna: A high-quality, fresh tuna steak ensures the best flavour and texture.
- Avoid Overcooking: Tuna is best when seared on the outside but slightly pink in the middle.
- Heat The Pan Properly: A hot pan helps develop a good sear without overcooking the fish.
- Use A Non-Stick Or Cast-Iron Pan: This prevents sticking and allows for even cooking.
- Add Lemon Juice At The End: Cooking lemon juice too early can make it taste bitter.
- Experiment With Herbs: Fresh basil, oregano or parsley enhances the Mediterranean flavours.
- Pair With A Side: Serve with roasted vegetables, quinoa or a fresh Greek salad for a complete meal.
- Use High-Quality Olives: Kalamata olives provide the best authentic taste.
VARIATIONS
- Garlic Butter Sear: Add a small pat of garlic butter to the pan for extra richness.
- Herb-Infused: Sprinkle fresh basil or oregano over the tuna before serving.
- Spicy Kick: Add a pinch of red pepper flakes for a hint of spicy kick.
- Balsamic Drizzle: Drizzle a touch of balsamic glaze over the top for a sweet and tangy contrast.
- Grilled Option: Grill the tuna steak instead of pan-frying for a smoky, charred flavour.
- Extra Citrus Boost: Add orange zest along with lemon juice for a deeper citrus profile.
PREPPING AND STORAGE
- Refrigeration: Store cooked tuna steak in an airtight container in the fridge for up to 2 days. Reheat gently in a pan to avoid drying out.
- Freezing: Freeze raw tuna steaks for up to 3 months in a sealed container. Thaw overnight in the fridge before cooking.
- Make-Ahead Tip: Slice the olives and tomatoes in advance to save time when cooking.