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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.

71,3314.1/5 for 37 ratings

Last modified on: March 26^th 2014

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

Change those ingredients for: 2 people 4 people 8 people 12 people

Change measures: Metric

Metric weight Metric volumes

How long does it take?

Time required for this recipe:

Preparation	Resting	Cooking	Start to finish
10 min.	30 min.	9 min.	49 min.

Keeping: 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

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.

Nutritional information

Whole recipe
Energetic value	Proteins	Carbohydrates	Fats
1,548 Kcal or 6,481 Kj	135 gr	4 gr	110 gr
77 %	52 %	<1 %	17 %

Per 100 g
Energetic value	Proteins	Carbohydrates	Fats
250 Kcal or 1,047 Kj	22 gr	1 gr	18 gr
12 %	8 %	<1 %	3 %

Per person
Energetic value	Proteins	Carbohydrates	Fats
387 Kcal or 1,620 Kj	34 gr	1 gr	28 gr
19 %	13 %	<1 %	4 %

% are calculated relative to a Recommended Dietary Intake or RDI of 2000 k-calories or 8400 k-joules 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

Change currency:

Source

Home made.

More recipes?

This recipe uses (among others)

	Fresh tuna: You can check-out other recipes which use it, like for example: Seared tuna with lemon and lime, Quiche Bretonne, Marinated tuna with herbs, Leek and fresh tuna tart, Spicy seafood plancha, ... All
	Olive oil: You can get more informations, or check-out other recipes which use it, for example: Tomato sauce for pizzas, Salt cod brandade, Pan bagnat, Mushroom and artichoke omelette, Cauliflower tabouleh, ... All
	Lemon juice: You can check-out other recipes which use it, like for example: Gravlax, Cubed salad, Moist Lemon Cake, Fillets of sole meunière, Stuffed mushrooms au gratin, ... All
	Herbs of your choice: You can check-out other recipes which use it, like for example: Crunchy salad, Crispy smoked salmon and herb rolls, Warm scallop and cabbage salad, Chicken and Avocado Salad, Avocado and smoked salmon terrine , ... All

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