Tuna Steak with Lemon and Olive Oil
Perfectly seared tuna steaks with a flaky interior, marinated in a bright lemon, garlic, and olive oil sauce. A quick, healthy, and delicious Mediterranean meal ready in under 20 minutes.
For 4 servings
Prepare the marinade.
In a small bowl, whisk together the olive oil, juice from one lemon, minced garlic, dried oregano, salt, and black pepper.
Marinate the tuna steaks.
- Pat the tuna steaks completely dry with paper towels.
- Place the steaks in a shallow dish or a resealable bag.
- Pour the marinade over the tuna, turning to coat all sides.
- Let it marinate at room temperature for 15 minutes. Don't marinate for longer as the lemon juice can 'cook' the fish.
TIPPatting the tuna dry is crucial for getting a beautiful sear on the outside.Sear the tuna steaks.
- Heat a grill pan or a heavy-bottomed skillet over medium-high heat until it's very hot.
- Remove the tuna from the marinade, letting any excess drip off.
- Place the steaks on the hot pan and sear without moving them.
- Cook for 1-2 minutes per side for rare, or 2-3 minutes per side for medium-rare. The center should remain pink.
TIPAvoid overcrowding the pan. Cook in batches if necessary to maintain a high temperature for a good sear.Rest the steaks.
Transfer the cooked tuna steaks to a cutting board and let them rest for 3-5 minutes. This allows the juices to redistribute, keeping the fish moist.
Garnish and serve.
Sprinkle the rested tuna steaks with fresh chopped parsley. Serve immediately with lemon wedges on the side for squeezing over.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best flavor and texture, use high-quality, sushi-grade tuna if possible.
- 2Do not overcook the tuna. It should be pink in the center for the best taste and texture. Overcooked tuna becomes dry and tough.
- 3Ensure your pan is very hot before adding the fish. This creates a perfect sear on the outside while keeping the inside tender.
- 4You can also grill the tuna on an outdoor barbecue for a smoky flavor.
Adapt it for your goals.
Healthy
Serve with a large side of steamed vegetables or a fresh green salad instead of grains for a lighter meal.
quickQuick
If you're short on time, you can skip the 15-minute marination. Simply season the steaks and sear.
high proteinHigh protein
Increase the portion size of the tuna steak to 8 oz (225g) per person to boost the protein content.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Tuna is packed with omega-3s, which are known to reduce inflammation, support heart health, and improve brain function.
Excellent Source of Lean Protein
A single serving provides a significant amount of high-quality protein, essential for muscle repair, growth, and overall body function.
Boosts Energy Levels
Tuna is a great source of B-vitamins, particularly B12, which plays a crucial role in energy production and forming red blood cells.
Frequently asked questions
Yes, tuna steak is very healthy. It's an excellent source of lean protein, omega-3 fatty acids which are great for heart and brain health, and essential vitamins like B12.
