Seared Mediterranean Tuna Steaks Recipe Print Page

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Photo by: Randy Mayor

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.

Cooking Light JULY 2005

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

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

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.

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

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

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Seared Mediterranean Tuna Steaks recipe