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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.

116K 71 3.8

Last modified on: March 26^th 2014

Keywords for this recipe:Tuna Fillet Moist Tender Marinated Lemon

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 to the quantities 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.

At what time:

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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.

Keeping

Should be eaten immediately after cooking.

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 €

Change currency:

Note : These prices are only approximate.

Source

Home made.

This recipe uses (among others)

	Fresh tuna: You can check-out other recipes which use it, like for example: Spicy seafood plancha, Quiche Bretonne, Marinated tuna with herbs, Leek and fresh tuna tart, Seared tuna with lemon and lime, ... All
	Olive oil: You can get more informations, or check-out other recipes which use it, for example: Eggs in tomato shells, Spinach brik parcels, Curried tuna cubes, Souda salad, Warm haricot bean salad, ... All
	Lemon juice: You can check-out other recipes which use it, like for example: Green parsley tahini sauce, Stuffed mushrooms au gratin, Sautéed oyster mushrooms, Moist Lemon Cake, Simple mushroom salad with thyme and lemon, 3 ways, ... All
	Herbs of your choice: You can check-out other recipes which use it, like for example: "Land and sea" kebabs, Surf and turf club sandwich, Greek salad, Crunchy courgette and mushroom salad, Beetroot and cream cheese verrines, ... All

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