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Tender tuna

Tender tuna

Cooking tuna can be tricky: undercooked it is unappetising, overcooked it dries out rapidly.

Here is a method which guarantees that your tuna will be perfectly cooked and tender.

53,0644.4/5

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Last modified on: March 26th 2014

For 4 people, you will need:

How long does it take?

PreparationRestingCookingStart to finish
10 min.30 min.9 min.49 min.
Preservation: Should be eaten immediately after cooking.
At what time?When will I finish if I start the recipe at a certain time?
When should I start for the recipe to be ready at a certain time?
Work this out...

Step by step recipe

1 Tender tuna : Photo of step #1Trim, rinse and dry the tuna, then cut into thick portions.

Salt and pepper on both sides.
5 min.
2 Tender tuna : Photo of step #2Prepare the marinade by mixing 3 tablespoons olive oil, 3 tablespoons lemon juice, 2 tablespoons herbs of your choice, salt and pepper. 5 min.
3 Tender tuna : Photo of step #3Put the tuna to marinate and leave for at least 30 minutes. 30 min.
4 Tender tuna : Photo of step #4Heat 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. 2 min.
5 Tender tuna : Photo of step #5For 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.
7 min.
6 Tender tuna : Photo of step #6Serve 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.

Nutritional information

Whole recipe
CaloriesProteins CarbohydratesFats
1548135 gr4 gr110 gr
77 %52 %<1 %17 %
Per 100 g
CaloriesProteins CarbohydratesFats
25022 gr1 gr18 gr
12 %8 %<1 %3 %
Per person
CaloriesProteins CarbohydratesFats
38733 gr1 gr27 gr
19 %13 %<1 %4 %
% are calculated relative to a Recommended Dietary Intake or RDI of 2000 k-calories by day for a woman (change to a man).

How much will it cost?

For 4 people : 13.15 €
Per person : 3.29 €

Note : These prices are only approximate.

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Source: Home made.
Grade this recipe :

More recipes?

This recipe use (among others)
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Lemon juiceLemon juice: You can check-out other recipes which use it, like for example: Cauliflower tabouleh, Nanou's tuna tart, Sautéed pears with custard and orange syrup , Hollandaise sauce, Baked potoatoes with herb butter or cream , ... [All]
Herbs of your choiceHerbs of your choice: You can check-out other recipes which use it, like for example: Lemony chicken and radish salad, French bean salad with vinaigrette , Avocado with gravlax, Avocado and smoked salmon terrine , Baked potoatoes with herb butter or cream , ... [All]

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