Seared Mediterranean Tuna Steaks

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.

Yield: 4 servings (serving size: 1 tuna steak and 2/3 cup tomato mixture)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 268
  • Calories from fat: 28%
  • Fat: 8.4g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 5.3g
  • Polyunsaturated fat: 1.2g
  • Protein: 40.9g
  • Carbohydrate: 5.8g
  • Fiber: 1.4g
  • Cholesterol: 77mg
  • Iron: 2mg
  • Sodium: 610mg
  • Calcium: 48mg

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

Preparation

  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.
  2. While fish cooks, combine remaining 1/4 teaspoon salt, tomato, and remaining ingredients. Serve tomato mixture over fish.
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