Mediterranean pan fried tuna steaks recipe

Juicy pan fried tuna steaks, tomatoes, olives, rosemary, and garlic – that’s all you need to make this Mediterranean recipe for fresh tuna

These pan fried tuna steaks are my big love! The recipe requires only a few ingredients and very little time. Actually, just 10 minutes and you will have a homemade dish that tastes just as delicious as in the best restaurant. In addition, you don’t need any special culinary skills – prepare a delicious cast iron tuna steak according to this recipe and you will feel like a real master chef.

This dish is not only very easy to make but also so scrumptious and healthy. It combines the flavors of all ingredients fantastically. Tomatoes, olives, and garlic together with white wine create the most delicious sauce in the world. You’ll want to use this recipe for fresh tuna over and over again.

These pan fried tuna steaks are suitable for any meal: it is both an elegant festive dish and an easy weeknight dinner. Do you want to impress your better half? This simple recipe is just perfect for a date night meal!

Some useful tips

I assure you, preparing this delicacy is very simple. But let me give you some useful advice:

• Buy as fresh fish fillet as you can.
• Choose a thick fish fillet. I usually buy a 2.5cm (1 inch) thick fresh fish fillet. You’ll have the best pan fried tuna steaks.
• I like cooking tuna steaks in cast iron. But an ordinary nonstick skillet or pan is also suitable. You can grill these fish steaks too. Whichever dish you choose, heat it well before putting the fish in it.
• Any variety of tomatoes is suitable for this Mediterranean tuna recipe. Small cherry tomatoes look very aesthetically pleasing. But you can also use ordinary round or oblong tomatoes. The main thing is that the tomatoes are juicy without too rough skin.
• How do you know when tuna steaks are done? The degree of readiness of this fish depends on your preferences. Some people like a crispy fried crust with a pink center (“medium-rare”). Others prefer a fully cooked cast iron tuna steak. The main rule is not to overcook, so that the fish is not too dry as a result, because this is the worst thing that can happen to it. Also, avoid cooking tuna in the oven – it’s very easy to over-dry it. Over-dried fish steak = spoiled (tasteless, uninteresting) dry piece of fish.

As with most Italian dishes, additional ingredients should in no case interrupt the taste of the main component. In this Mediterranean tuna recipe, fish is the king of the dish, and tomatoes, olives, garlic, and rosemary only pleasantly complement the taste, leaving the fish to “play the first fiddle”.

Fresh tuna steak or a frozen one?

Both options are suitable for this cast iron tuna steak recipe. If you decide to use frozen fish, follow these simple rules:

• thaw it slowly – remove the fish from the freezer 12 hours before cooking it and leave it to thaw overnight on the top shelf of the fridge. Thanks to this, the fish will retain all its juices and it won’t be dry.
• make sure that the fish fillet is completely defrosted
• pat dry it before cooking

Now I will tell you how to make perfect pan fried tuna steaks – tender, juicy, and cooked to perfection. But first, let’s take a look at what you need for this recipe.

Ingredients

• 2 large tuna steaks (fresh or frozen)
• 12 cherry tomatoes or 4 medium round or oblong tomatoes
• 4 oz (100g) black olives
• 1 clove of garlic
• ¼ cup white wine
• a sprig of fresh rosemary (can be replaced with 1Tbsp of the dried one)
• salt and pepper
• a pinch of smoked paprika
• olive oil

Easy pan fried tuna steaks recipe

(Cast iron tuna steak cooks very quickly – 10 – 12 minutes and the dish is ready)

Pan searing tuna steaks is very easy: pour a little oil on the bottom of the skillet (it should only grease the bottom, the fish won’t be emerged in oil as we are not going to deep fry it). When the skillet is hot, add the steak.

As soon as the bottom of the fish begins to turn white, turn it carefully to the other side and cook for another 1-2 minutes

Cut the tomatoes into small cubes (you can simply cut the cherry tomatoes in half)

Add them to the skillet with the fish, season with salt and pepper. Add paprika and wine. Cook for 1 min without a lid, then cover with a lid and cook over medium heat for another 3 minutes (tomatoes will release juice, from which a delicious sauce will form at the end), turn the fish fillet to the other side and cook under the lid for another 2 minutes.

Add the olives, rosemary, garlic (crushed) and cook for another 2 minutes (without a lid).

What goes well with pan fried tuna steaks

This dish is so full of flavor that it doesn’t require any additions. Drizzle the steaks with a few drops of fresh lemon juice (lemon and fish are always the right combination).

Or serve this dish with:

• light vegetable salad
• crispy roasted potatoes
• mashed potatoes or mashed carrots
• oven roasted asparagus
• rice
• a glass of white wine

Do you like the combination of black olives, white wine and tomatoes in dishes? Then you’ll love our Sauteed portobello mushrooms with olives and tomatoes.

FAQ

If you like simple and healthy recipes with a unique Mediterranean twist, then you will definitely love these pan fried tuna steaks. They are cooked to perfection for a delicious and satisfying meal. Prepare them for a special occasion or use this recipe for an easy one-pan dinner!

Tried this recipe? Please leave a comment with Star Ratings ⭐️⭐️⭐️⭐️⭐️ below. I will really appreciate it.
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