Pan-Seared Tuna Steaks – A Fast Healthy Meal

Pan-Seared Tuna Steaks – A Fast Healthy Meal

I’ve been looking into the Mediterranean Diet lately.  It sounds like a great lifestyle choice.  I thought I would post some articles on this diet and some recipes I come across.  This recipe is called Pan-Seared Tuna Steaks with “Melted” Lemon-Caper Sauce.  It takes less than 30 minutes to have it ready. It’s healthy, delicious and can be put together quickly.  For a light and refreshing meal, you could serve this tuna dish with a mixture of tomatoes, seasoned cucumbers and red onion.

Pan-Seared Tuna Steaks with “Melted” Lemon-Caper Sauce 

Prep time: 10 minutes

Cook time: 15-18 minutes

Serves: 4

Ingredients:

3 T. extra virgin olive oil, divided

4 6-oz. sushi-grade tuna steaks, approximately 3/4” thick

Salt and black pepper, to taste

1 medium shallot, finely chopped

¼ c. dry white wine

½ c. chicken broth

2 T. fresh lemon juice

1 organic lemon, sliced thin

3 T. capers, drained

Directions:

1. Heat two tablespoons olive oil in a large skillet over medium-high heat. Add tuna steaks to hot skillet and cook for approximately 2 minutes for rare (add one minute per side for medium). 

2. Flip tuna and season with salt and black pepper, to taste. Cook for another 2-3 minute, depending on desired level of doneness. Transfer tuna steaks to a plate and season with additional salt and black pepper, if desired. Keep warm. 

3. Add remaining olive oil and chopped shallots to skillet, Sauté, stirring occasionally, until shallots are soft and start to turn golden brown, approximately 3 minutes.

4. Add white wine, chicken broth, lemon juice, and lemon slices to skillet. Deglaze pan by scraping up any brown bits from the bottom with a spatula. Cook, stirring frequently, until the liquid is reduced by half. 

5. Reduce heat to medium and add capers. Stir to combine and cook for another minute or until heated through. 

6. Transfer the tuna steaks onto individual serving plates and top with a “melted” lemon slice and a spoonful of the lemon-caper sauce and serve immediately with your favorite sides. Enjoy! 

Note: If you want to select seafood that is healthy and environmentally sustainable, you can visit SeafoodWatch.org to get more information on this topic.

If you try this dish or have any other Mediterranean dishes, please share in the comments below or over on our Healthy Eating Fun Facebook page.




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