Filet De Atun(Tuna Steaks)
Tender tuna steaks pan-fried and baked with aromatic herbs and vegetables, offering a flavorful Mediterranean-inspired dish perfect for a sophisticated yet easy meal.
Ingredients
Instructions
- Rub the tuna steaks with salt, pepper, and dill.
- Heat olive oil in a heavy skillet and pan-fry the tuna steaks over high heat for 3 minutes per side.
- Remove the tuna to a baking dish and set aside.
- Pour off excess oil from the skillet, leaving about 1 tablespoon.
- Sauté the sliced onion, red pepper, green pepper, chopped parsley, crushed garlic, saffron or Assafroa, fennel, and rosemary until just cooked.
- Pour the sautéed mixture over the tuna in the baking dish.
- Bake in a preheated oven at 350°F (175°C) for 15 minutes.
- Serve garnished with fresh chopped parsley and accompanied by boiled new potatoes.
Tips & Substitutions
For extra flavor, marinate the tuna fillets in olive oil, lemon juice, and herbs for 30 minutes before cooking. If you don't have dill, try substituting with thyme or basil for a different flavor profile. Ensure your skillet is hot before adding the tuna to achieve a nice sear. Try pairing with Mediterranean recipes for a well-rounded meal.
Serving Suggestions
Serve the tuna steaks garnished with fresh chopped parsley and accompanied by boiled new potatoes or a light salad. A side of roasted vegetables also complements the dish well. This recipe pairs beautifully with Antipasto(Makes 33 Pints) for a delightful appetizer.
Storage & Reheating
Store leftover tuna steaks in an airtight container in the refrigerator for up to 2 days. To reheat, place in a preheated oven at 300°F (150°C) for about 10 minutes, or until warmed through. Avoid microwaving, as it can dry out the tuna.
Nutrition & Diet Analysis (per serving)
Each serving of Filet De Atun(Tuna Steaks) contains roughly 283 calories, with 7g protein, 24g carbohydrates, and 20g fat. It is an excellent source of vitamin C (59% of the Daily Value), iron (46% of the Daily Value), and dietary fiber (29% of the Daily Value), and a good source of protein. Note that it is relatively high in sodium, at 798mg per serving (35% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen tuna fillets for this recipe?
Yes, you can use frozen tuna fillets. Just make sure to thaw them completely in the refrigerator before cooking. This will help ensure even cooking and maintain the fish's texture.
What can I substitute for the crushed garlic?
If you don't have fresh garlic, garlic powder can work as a substitute. Use about 1/4 teaspoon of garlic powder for each clove of garlic required. However, fresh garlic tends to offer a more robust flavor.
What type of tuna is best for this dish?
For this recipe, opt for sushi-grade tuna, such as yellowfin or bluefin, which are ideal for pan-searing. These types of tuna have a rich flavor and firm texture, making them perfect for this method of cooking.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).