Seared Tuna Steak With Capers, Lemon and Parsley Recipe
Rich and magical tuna steak works so well with zingy sauces, and this one features lemon, capers and parsley... and it is all done and dusted in 25 minutes too!
Servings 2 Servings
Calories 681kcal
Ingredients
For the Tuna Steaks:
- 400-450 g Tuna Steak (in a single piece)
- 1 tablespoon Neutral Cooking Oil
- ½ teaspoon Salt
- ¼ teaspoon Black Pepper
- ½ teaspoon Dried Chilli Flakes
For the Lemon Caper Sauce:
- 20 g Parsley 1 Cup
- 50 g Capers ⅓ Cup
- 75 ml Olive Oil ⅓ Cup
- 1 Lemon
- ½ teaspoon Coarse Sea Salt
Instructions
- Before you begin any preparation, remove the tuna from the fridge and allow it to sit on your worktop whilst you prepare the sauce.
- Roughly chop the parsley and place it in a pestle and mortar.
- Zest the lemon and add it to the parsley along with the coarse sea salt and the olive oil, then pound the sauce to bruise the parsley and get the oils flowing.
- Stir the capers through the sauce and have a taste, and squeeze in enough lemon juice to get a nice zingy flavour.
- Heat a 30cm or 12" non-stick frying pan over a very high heat.
- Rub the tuna steak with the neutral cooking oil and then season it on all sides with the salt, pepper and chilli flakes.
- Place the tuna in the pan and sear it on all sides, trying to ensure that each side gets the same amount of time in contact with the pan. Aim for around 45-60 seconds on each side for a very rare tuna steak.
- Allow the tuna to rest for 3-4 minutes before carving. You want an internal temperature of around 32-35°C or 90-95°F for really pink tuna after resting. This means you should remove it from the pan at around 25-27°C or 77-80°F.
Nutrition
Serving: 1 | Calories: 681kcal | Carbohydrates: 6g | Protein: 67g | Fat: 43g | Saturated Fat: 6g | Polyunsaturated Fat: 36g | Cholesterol: 106mg | Sodium: 1884mg | Fiber: 2g | Sugar: 1g
