Name: Tender tuna
Prep time: 40 min
Cook time: 9 min
Total time: 49 min
Yield: 4 people
Cuisine: French
Ingredients: 500 g fresh tuna; 3 tablespoons olive oil; 3 tablespoons lemon juice; 2 tablespoons herbs of your choice; Salt; Pepper

For 4 people, you will need:

1 500 g fresh tuna
2 3 tablespoons olive oil
3 3 tablespoons lemon juice
4 2 tablespoons herbs of your choice
5 Salt
6 Pepper
Total weight: 620 grams

Times for this recipe

Preparation

10 min.

Resting

30 min.

Cooking

9 min.

All in all

50 min.

Preparation 10 min.

Resting 30 min.

Cooking 9 min.

When should you start or finish this recipe?

If you start now, at , you will finish around : ?.Change start time

To finish around 7pm, you'll need to have started before: .Change end time

Step by step recipe

Stage 1 - ⌛ 5 min.

Trim, rinse and dry the tuna, then cut into thick portions.

Salt and pepper on both sides.

Stage 2 - ⌛ 5 min.

Prepare the marinade by mixing 3 tablespoons olive oil, 3 tablespoons lemon juice, 2 tablespoons herbs of your choice, salt and pepper.

Stage 3 - ⌛ 30 min.

Put the tuna to marinate and leave for at least 30 minutes.

Stage 4 - ⌛ 2 min.

Heat a frying pan on medium heat without adding any fat. When hot, add the tuna. Cook for 2 minutes on the first side, then turn.

Stage 5 - ⌛ 7 min.

For perfectly cooked fish, stick an electronic thermometer into the centre of the tuna and watch the temperature. The fish will be perfectly cooked when it reaches 158°F (70°C).

Turn off the heat immediately and leave the fish in the pan for a further 3 minutes to cook gently for a little longer.

Stage 6

Serve immediately with whatever accompaniment you choose. Here it is served with a red cabbage and walnut salad.

Remarks

It is not easy (maybe impossible even?) to give a precise cooking time for tuna, as this will depend on your hob and the thickness of the fish. This is why a thermometer is particularly useful in this recipe.

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Nutritional information

	Proteins	Carbohydrates	Fats	Calories	Energy
Per 100 g	21 g RDI=34 %	0 g	17 g RDI=24 %	249 kcal RDI=12 %	1,045 kJ RDI=12 %
Per person	33 g RDI=52 %	1 g RDI=0 %	27 g RDI=38 %	387 kcal RDI=19 %	1,620 kJ RDI=19 %
Whole recipe	135 g RDI=208 %	4 g RDI=2 %	110 g RDI=151 %	1,548 kcal RDI=77 %	6,481 kJ RDI=77 %