Pan-seared tuna topped with tangy lemon vinaigrette.
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Nutrition per Serving
Ingredients
Estimated total cost: €18.37 · €4.59/serving
- Juice from 1 fresh lemon (strain to remove seeds)Est. price €0.25–€0.60
- Sea salt and freshly ground black pepper (season to taste)Est. price €0.02–€0.05
- 6 tablespoons of premium extra virgin olive oil (drizzle over finished dish for added flavor)Est. price €1.80–€3.60
- 2 tablespoons of finely chopped fresh flat-leaf parsley or dill (garnish before serving)Est. price €0.30–€0.70
- 4 thick cuts of premium tuna steaks (sear on high heat for a flavorful crust)Est. price €16.00–€28.00
Steps
- 1Prepare the dressing by combining lemon juice, salt, and pepper in a bowl. Slowly whisk in 4 tablespoons of olive oil until emulsified, then gently fold in the chopped parsley or dill for a flavorful finish.
- 2In a large skillet, heat the 2 tablespoons of oil that are left over, preferably using a nonstick one. Place the tuna steaks in the skillet and cook them over high heat for under 1 minute on each side, lightly seasoning them with salt. To check if they are done, use a pointed knife to cut into one; the cooking time varies based on the thickness of the steak. The interior should appear uncooked and pink. For a less rare finish, simply cook it slightly longer. Overcooking can quickly ruin tuna's texture and flavor.
Cultural note
Tuna steak sear with lemon vinaigrette is a popular dish in Mediterranean cuisine, particularly in countries like Italy and Greece where seafood is a staple. The use of fresh herbs like parsley or dill adds a refreshing and aromatic touch to the dish.
Seasonal note
Tuna is typically in season during the spring and summer months when it's more abundant and fresher. Lemons are available year-round but are at their peak flavor in the winter months.
Health note
This dish is high in protein which is essential for muscle repair and growth. It is also a good source of healthy fats from olive oil, which can benefit heart health. The vitamin C from lemon juice helps boost immunity and aids in iron absorption from the tuna.
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