Name: Grilled tuna with parsley salad
Prep time: 15 min
Cook time: 2 min
Total time: 17 min
Yield: 2
Cuisine: British
Ingredients: 2 line-caught yellowfin tuna steaks about 140g/5oz each; 1 tbsp olive oil; 2 lemons wedges; 2 handfuls (50g/2oz) flat-leaf parsley very roughly chopped; 2 shallots finely sliced; 1 tbsp capers roughly chopped; small handful green olives stoned and roughly chopped; 6 tbsp olive oil; 1 tbsp Dijon mustard; juice of half a lemon

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Grilled tuna with parsley salad

Grilled tuna with parsley salad

Good Food team

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Serves 2

Easy

Prep: 15 mins

Cook: 2 mins

A star rating of 5 out of 5.4 ratingsRate

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Simple fresh ingredients make this quick healthy recipe the perfect dish for when friends come over

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Ingredients

Nutrition

Units:

MetricUS

2 line-caught yellowfin tuna steaks

about 140g/5oz each
1 tbsp olive oil
2 lemons

wedges

For the parsley salad

2 handfuls (50g/2oz) flat-leaf parsley

very roughly chopped
2 shallots

finely sliced
1 tbsp capers

roughly chopped
small handful green olives

stoned and roughly chopped
6 tbsp olive oil
1 tbsp Dijon mustard
juice of half a lemon

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Nutrition: per serving

kcal578
fat48g
saturates7g
carbs3g
sugars2g
fibre2g
protein35g
salt2.3g

Method

step 1

First make up the parsley salad by mixing all the ingredients together and stirring until completely combined. Set aside while you cook the tuna.
step 2

Heat a griddle or frying pan until practically smoking. Rub the tuna with the olive oil and season with salt and pepper. Griddle the tuna steaks for 1 min on each side, turning them 90 degrees after 30 secs if you want criss-cross patterns. This will give you tuna that is medium-rare, but if you like it well-cooked give it a few more mins on each side. It’s important not to move the fish around the pan before it’s seared as it will stick and break up. The steak will release itself from the pan once it’s ready to be turned.
step 3

Serve each steak with half the salad, a lemon wedge for squeezing over and a few new potatoes, if you like.

RECIPE TIPS

COOKING TUNA

To check the tuna is cooked for your liking, take the pan off the heat and leave to stand for a minute or so – the fish will carry on cooking gently from the heat of the pan. Prod the steak with your middle finger; if it’s still rare in the middle, the steak will yield under pressure. The more you cook it, the firmer it will feel. If you like the idea of serving tuna rare you will find 20 seconds searing or so on each side is just enough.

Recipe from Good Food magazine, October 2007

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A star rating of 5 out of 5.4 ratings

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