https://www.lifestylefood.com.au/recipes/6472/seared-tuna-steak-with-courgettes-and-capers

LifestyleFOOD.com.au

Seared tuna steaks are served with a salty tomato and caper sauce and a side of pan-fried courgettes.

Ingredients

  • 100ml olive oil

  • 4 tuna steaks (about 300g each)

  • 3 garlic cloves, roughly sliced

  • 2 large courgettes, roughly sliced

  • 200g cherry tomatoes, halved

  • 5 tbsp capers in salt, rinsed

  • 1 tbsp fresh thyme leaves, chopped

  • 80g pitted green olives, halved

  • Salt and pepper

Method

  • 1.

    Heat 5 tbsp of the oil in a large frying pan and cook the tuna over a medium heat for 2 minutes on each side. Remove from the heat.

  • 2.

    Heat the remaining oil in a second frying pan and fry the garlic, and courgettes 2 minutes over a high heat.

  • 3.

    In another frying pan add cherry tomatoes, capers, thyme and olives and season with salt and pepper. Cook for a further minute.

  • 4.

    Spoon the tomato mixture over the tuna and return the pan to a medium heat. Cook for a further 2 minutes, uncovered, to allow the fish to absorb the flavours.

  • 5.

    To serve, place the tuna steaks in the centre of a serving plate and pour some of the tomato mixture over each portion and serve with a side of courgette.

Nutritional information

Nutritional analysis per serving (4 servings)

  • Energy 606kj
  • Fat Total 28g
  • Saturated Fat 4g
  • Protein 76g
  • Carbohydrate 10g
  • Sugar 5g
  • Sodium 1327mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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