ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Seared Mediterranean Tuna Steaks

Randy Mayor
Yield 4 servings (serving size: 1 tuna steak and 2/3 cup tomato mixture)
Coriander has a lemon-sage flavor that complements the tuna and the fresh tomato sauce. Serve with a side of refrigerated potato wedges, roasted according to package instructions.

Ingredients

  • 4 (6-ounce) Yellowfin tuna steaks (about 3/4 inch thick)
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon ground coriander
  • 1/8 teaspoon black pepper
  • Cooking spray
  • 1 1/2 cups chopped seeded tomato
  • 1/4 cup chopped green onions
  • 3 tablespoons chopped fresh parsley
  • 1 tablespoon capers, drained
  • 1 tablespoon extravirgin olive oil
  • 1 tablespoon lemon juice
  • 1/2 teaspoon bottled minced garlic
  • 12 chopped pitted kalamata olives

Nutrition Information

  • calories 268
  • caloriesfromfat 28 %
  • fat 8.4 g
  • satfat 1.3 g
  • monofat 5.3 g
  • polyfat 1.2 g
  • protein 40.9 g
  • carbohydrate 5.8 g
  • fiber 1.4 g
  • cholesterol 77 mg
  • iron 2 mg
  • sodium 610 mg
  • calcium 48 mg

How to Make It

  1. Heat a large nonstick skillet over medium-high heat. Sprinkle fish with 1/4 teaspoon salt, coriander, and pepper. Coat pan with cooking spray. Add fish to pan; cook 4 minutes on each side or until desired degree of doneness.

    Roasted Fish with Kabocha Coulis
    James Carrier
  2. While fish cooks, combine remaining 1/4 teaspoon salt, tomato, and remaining ingredients. Serve tomato mixture over fish.