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


  • 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


  • 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.

Powered by

Metric Converter

Tell us what you think in the comments below


Sign Out

Click to Rate

Join the Conversation

Please note, LifeStyle cannot respond to all comments posted in our comments feed. If you have a comment or query you would like LifeStyle to respond to, please use our feedback form.

0 0 0 0 0
Average Rating
0 comments • 0 ratings