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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.
176 K 3.8/5 (88 reviews)
Grade this recipe:
duree50 min. difficultéEasy prix13.15 € pour combien4 people ingredients6 Ingredients
Keywords:
Last modified on: March 26th 2014
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For 4 people, you will need:
  • 1 fresh tuna 500 g fresh tuna
  • 2 olive oil 3 tablespoons olive oil
  • 3 lemon juice 3 tablespoons lemon juice
  • 4 herbs of your choice 2 tablespoons herbs of your choice
  • 5 salt salt
  • 6 pepper pepper
  • Total weight: 620 grams
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Times for this recipe
Preparation: 10 min.
Resting: 30 min.
Cooking: 9 min.
All in all: 50 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.
Tender tuna : Stage 1
Trim, rinse and dry the tuna, then cut into thick portions.

Salt and pepper on both sides.
Stage 2 - ⌛ 5 min.
Tender tuna : Stage 2
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.
Tender tuna : Stage 3
Put the tuna to marinate and leave for at least 30 minutes.
Stage 4 - ⌛ 2 min.
Tender tuna : Stage 4
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.
Tender tuna : Stage 5
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
Tender tuna : 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.
Source: Home made.
Nutritional information
Proteins (gr)Carbohydrates (gr)Fats (gr)Energy value (in k-calories)Energy value (in k-joules)
Whole recipe140 RDI=50 %4 RDI=0 %110 RDI=20 %1,550 RDI=80 %6,480 RDI: 80 %
Per 100 g20 RDI=8 %020 RDI=3 %250 RDI=10 %1,050 RDI: 10 %
Per person30 RDI=10 %1 RDI=0 %30 RDI=4 %390 RDI=20 %1,620 RDI: 20 %
The % figures are calculated in relation to the Recommended Dietary Intake , or RDI of 2,000 k-calories (or 8,400 k-joules) per day for a woman
Possible allergens in this recipe: Fish
How much will it cost?
  • For 4 people : 13.15 €
  • Per person : 3.30 €

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Note: Be careful, these prices are only an estimate, you can consult the table of prices by ingredients used for this estimate.
This recipe uses (among others)
Fresh tuna
Fresh tuna

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Lemon juice
Lemon juice

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Olive oil
Olive oil

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Herbs of your choice
Herbs of your choice

Like these other recipes: Douarnenez salad, Spring courgette and tuna salad, Cubed salad, Raw green asparagus salad, Baked potoatoes with herb butter or cream , ... See them all 60

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