Fusing the freshness of Napa, the seafood of California and the Tuscan way of spicing food results in this easy tuna recipe. If you can't find fresh tuna, use any firm fish, such as halibut or salmon.
4 small tuna steaks (about 4 to 6 ounces each, with bone)
1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
1 tablespoon lemon juice
Vegetable oil cooking spray
½ teaspoon salt
¼ cup finely diced red onion (½ onion)
2 cloves garlic, minced
2 cups cherry or pear tomatoes, cut in halves
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon capers, optional
Freshly ground black pepper, to taste
Before you begin: Wash your hands.
- Rinse the fish and pat it dry with paper towels. Place it in a glass pie plate and drizzle with olive oil and lemon juice. Let the fish marinate in the refrigerator for at least 15 minutes and up to 4 hours.
- Preheat grill. Place the tuna on a double-thick sheet of aluminum foil that has been sprayed with the cooking spray; place it on the grill. Grill the fish, turning it once, until it flakes and is not quite opaque in the center. This takes between 4 and 8 minutes per side, depending on the thickness of the fish.
- Preheat oven to 400ºF. Combine the remaining 2 teaspoons of olive oil, the chopped onion and the garlic in a glass, oven-save pie plate. Bake for 7 to 8 minutes, stirring halfway through. Mix the salt into the tomatoes; stir the tomatoes into the onion mixture and continue to roast for 4 to 5 minutes, until the tomatoes are warmed and the onion is starting to brown. Remove from the oven, stir in the chopped parsley and capers, if using. Spoon the mixture evenly over the grilled tuna steaks. Add the desired amount of black pepper.
As an alternative cooking method, roast the tuna steaks for 10 to 15 minutes, depending on the thickness of the fish, in the oven at 400ºF in a pan coated with vegetable cooking spray. Turn the tuna once for even cooking. Italian, or flat-leaf, parsley is more flavorful than curly parsley. Curly parsley is more commonly used as a garnish rather than to flavor food.
Serving size: 1 steak, ¼ cup sauce
Calories: 230; Total fat: 8g; Saturated fat: 1g; Cholesterol: 64mg; Sodium: 355mg; Total carbohydrate: 7g; Dietary fiber: 1g; Protein: 34g
Find a Nutrition Expert
Looking for credible nutrition information and recommendations? The Academy of Nutrition and Dietetics' network of credentialed food and nutrition practitioners are ready to help!