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Sautéed Tuna Steaks with Garlic Sauce

Can You Tune a Fish?

Tuna is a source of EPA and DHA, two forms of omega-3 fatty acids—which early research says may help reduce the risk of heart disease.

Source:

Lose Weight the Smart Low-Carb Way from Prevention® (2002) p. 248

3 reviews

6 ratings

You’ve never tasted tuna like this! From Prevention Healthy Cooking.

Prep Time:15 min

Start to Finish:15 min

makes:4 servings

2	large garlic cloves, minced
1	tablespoon olive oil
1	tablespoon balsamic vinegar
1/4	teaspoon salt
1/8	teaspoon ground black pepper
4	tuna steaks (6 ounces each), each 1” thick
1 1/2	teaspoons chopped fresh parsley or basil

1.	In a large, heavy nonstick skillet, cook the garlic in 1 teaspoon of the oil over very low heat, until the garlic’s aroma is apparent, 30 to 60 seconds, stirring. Immediately add the vinegar, 1/8 teaspoon of the salt, and half of the pepper. Remove to a bowl and cover with foil to keep warm.
2.	Season the fish with the remaining 1/8 teaspoon salt and the remaining pepper. Heat the remaining 2 teaspoons oil in the same skillet over medium heat. Add the fish and cook until browned on the first side, 4 to 5 minutes. Turn and cook until the fish is just opaque throughout, 3 to 4 minutes.
3.	Serve topped with the garlic sauce and parsley or basil.

Nutritional Information

1 Serving: Calories 240 (Calories from Fat 110); Total Fat 12g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 100mg; Sodium 240mg; Total Carbohydrate 0g (Dietary Fiber 0g, Sugars 0g); Protein 33g Percent Daily Value*: Vitamin A 4%; Vitamin C 2%; Calcium 2%; Iron 6% Exchanges: 0 Other Carbohydrate; 0 Vegetable; 4 1/2 Very Lean Meat; 2 Fat Carbohydrate Choices: 0
*Percent Daily Values are based on a 2,000 calorie diet.

3 Reviews

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yum!

Just made this tonight for myself and absolutely loved it! my piece of tuna was a little over an inch thick so i did about 5 minutes per side and it came out perfectly seared on the outside and pink and rare in the middle. I will probably be using this sauce on other items in the future as well. A winner with this one for sure!
Posted at 3:19 PM on March 18 2010 by ErBear501

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This was an ok dish, a little dry, but if you're on a Tuna diet to lose weight it's a nice change of pace.
Posted at 9:38 AM on September 26 2007 by

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This was the first time I ever made tuna steaks at home... and I LOVED them! I was incredibly impressed by the outcome! The only thing I would do is change the amount of cook time to about 2-3 minutes on each side... I felt they were a little too done for my own tastes... but the flavor was AMAZING!
Posted at 8:00 PM on July 9 2007 by