SEARED TUNA STEAK WITH TOMATO AND KALAMATA OLIVES

SEARED TUNA STEAK WITH TOMATO AND KALAMATA OLIVES

Seared Tuna Steak With Tomato And Kalamata Olives is a light yet flavourful dish that showcases the fresh and 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. Seared Tuna Steak With Tomato And Kalamata Olives is made with its minimal ingredients and simple preparation, which is an excellent choice for those looking for a nutritious and 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

Casual Dinner, Summer, Party

SPECIAL CONSIDERATION/DIETARY CONCERNS

Quick & Easy, Healthy, Wheat / Gluten-Free, Dairy-Free

DISH TYPE

Seafood Main

INGREDIENTS

The ingredients are required for the preparation of  Mediterranean Olive and Tomato Tuna Steak are listed below:

• 100 grams | 3.53 ounces | tuna steak
• 34 grams | 1.20 ounces | 2 cherry tomatoes, halved
• 8 grams | 0.28 ounces | 2 Kalamata olives, sliced
• 2.5 milliliters | 0.08 fluid ounces | ½ teaspoon olive oil
• 2.5 milliliters | 0.08 fluid ounces | ½ teaspoon lemon juice
• 1.5 grams | 0.05 ounces | ¼ teaspoon salt
• 0.30 grams | 0.01 ounces | ¼ teaspoon black pepper

FULL NUTRITIONAL INFORMATION

• Calories: 223 kilocalories
• Protein: 29.3 grams
• Carbohydrate: 1.6 grams
• Total sugars: 0.9 grams
• Fibre: 0.6 grams
• Fat: 9.6 grams
• Saturated fat: 1.81 grams
• Sodium: 749 milligrams
• Potassium: 612 milligrams
• Calcium: 17 milligrams
• Iron: 1.1 milligrams

PREPARATION

These steps are followed for the preparation of Seared Tuna Steak With Tomato And Kalamata Olives:

• 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 heat and add the olive oil.
• Sear The Tuna Steak: Cook for 1 to 2 minutes on one side until a golden crust forms.
• Flip And Continue Cooking: Sear for another 1 to 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.

PREPARATION TIME

2 minutes

COOKING TIME

5 minutes

TIPS

Here are some tips for the preparation of Seared Tuna Steak With Tomato And Kalamata Olives:

• Use Fresh Tuna: A high-quality and 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 not very pleasant.

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 and 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 refrigerator 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 refrigerator before cooking.
• Make-Ahead Tip: Slice the olives and tomatoes in advance to save time when cooking.