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MEDITERRANEAN OLIVE AND TOMATO TUNA STEAK
13

MEDITERRANEAN OLIVE AND TOMATO TUNA STEAK

NUTRITION
HEALTHY RECIPES
Feb 08, 2025

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.

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