Pan-seared tuna with tomatoes and capers

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Seared tuna Easy Food

Serves 1


1½ tbsp olive oil
½ an onion, chopped
1 garlic clove, crushed
120g ripe tomatoes, chopped
1 handful of fresh basil
½ tbsp capers, rinsed and drained
1 tuna steak (2-3cm thick)
Salt and black pepper
To serve:
Crusty bread

  1. Heat half a tablespoon of olive oil in a large pan over a medium heat. Cook the onions for 5-6 minutes until tender. Add the garlic and cook for a further minute.
  2. Stir in the tomatoes, basil and capers. Simmer, uncovered, for 15 minutes, stirring occasionally.
  3. Meanwhile, heat the remaining tablespoon of oil in a heavy pan over a medium heat. Season the tuna steak with salt and pepper. Add the tuna to the pan and cook for about 1½ minutes per side until it is light brown at the edges but still pink in the centre.
  4. Pour in the tomato mixture and simmer for 3-4 minutes longer. Serve immediately with crusty bread for dipping.

Per serving: 547kcals, 32.1g fat (5.8g saturated), 12g carbs, 5.6g sugars, 53.2g protein, 3.3g fibre, 0.377g sodium


TOP TIP
It’s best to leave tuna steaks a little pink in the centre so that they stay juicy.


If tuna steaks are your favourite, why not try this recipe for Caribbean tuna steaks with mango salsa