Seared tuna is a quick and delicious fish, and it’s wonderful when served with roasted vegetables on the side.
This is a lovely warm meal to fill your belly. The roasted veg is tasty and the addition of baby vine tomatoes helps to freshen it up. Perfect with a juicy tuna steak! One of my greatest joys in life is sucking the roasted garlic from its skin, something which this dish allows.
Like my Tuna with Rice, Greens and Wasabi Dressing, this is a delicious meal that highlights that gorgeous tuna steak.
The Ingredients
- The vegetables – I use potatoes, courgettes and tomatoes, plus those garlic cloves. You could add aubergine, squash or broccoli.
- The tuna – use nice fresh tuna steaks for this dish. You can get them from a fishmonger if your local supermarket doesn’t sell them.
- Balsamic vinegar – this is all you need in way of a dressing or sauce. Those vegetables are juicy enough and this adds just a touch of sharpness.
How to Cook Seared Tuna
- 1. Roast the potatoes in olive oil for 30 minutes, then add courgette and garlic cloves and roast for another 10 minutes.
- 2. Add the tomatoes and roast for a final 10 minutes.
- Sear the tuna on each side in a hot pan, taking care not to overcook.
- 4. Spoon the roasted vegetables onto a plate, drizzle over the balsamic vinegar and top with the tuna steaks.
Seared Tuna with Roasted Vegetables
Simply seared tuna served with roasted potatoes, courgettes and tomatoes with a balsamic dressing.
Start Cooking in Cook Mode
Ingredients
- 3 tablespoons olive oil
- 2 tuna steaks
- 300 grams new potatoes
- 2 courgettes
- 200 grams vine tomatoes e.g. Vittoria
- 4 cloves garlic
- 2 teaspoons balsamic vinegar to serve
Instructions
- Preheat the oven to 220 degrees celsius.
- Halve your potatoes (cut larger ones into thirds) then place in a large oven proof dish. Drizzle with 2 tablespoons of the olive oil, then place in the oven for 30 minutes. After 30 minutes, the potatoes should be soft and starting to turn golden. At this point, add your roughly chopped courgettes and put back in the oven for another 10 minutes. Add the vine tomatoes for a final 10 minutes.
- Close to the end of the cooking time for the veg, drizzle your tuna steaks with the remaining olive oil, and sprinkle with a little salt. Get a griddle pan to a very high heat, then add the steaks. Cook for 2 minutes on each side (they should still be lovely and pink in the middle).
- To serve, dish up your veg. Drizzle a little balsamic vinegar over it and sprinkle over some chopped parsley. Serve with your tuna steak on the side. Enjoy!
Video
Simple yet delicious
I love a quick & easy pan fried meal – your tuna steak would be just what I´d love for dinner tonight! Should go fishing now…
Pink in the middle? Lets talk about raw meat disasters? How safe is this? And what does it take like?
Totally safe 🙂 you need to make sure the fish is really fresh (from a good fishmongers). It’s delicious!
I’m with ya on the “transition meals!” However, don’t abandon your craving for chili or mac n cheese – both are good any time of the year 😉 Although, the Blue Apron turkey chili I made the other day was the perfect winter-spring chili!
Great post for all of the BlueFin and YellowFin I have in my freezer 🙂
That looks great! Are tuna steaks really good? I’ve only ever had canned tuna. Although they are technically the same I would like to try and make one like they do on masterchef, where only the outsides are cooked and the insides are left pink! But that won’t happen any time soon. Thanks for sharing!
Ala
https://pineatenjoy.wordpress.com/
Tuna steaks are sooo much better than canned tuna! They have a much better taste. And cooking them so they’re still pink in the middle is the best way to do it 🙂
looks great Harriet!!
Another pretty plate 🙂
If my husband hadn’t just gone out the door, I would be organizing for a grocery shopping trip. Oh, my!
You had me at seared tuna! This looks so amazing!