Equipment
Ingredients
Marinade and Main
- 90 ml lemon juice
- 70 ml olive oil
- 3 g rosemary, chopped
- 2 garlic, minced
- 1 g black pepper, freshly ground
- 4 tuna, steaks
- 4 red bell peppers, halved, seeded, and deribbed
- 1 g salt
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 455 kcal
- Protein
- 42 g
- Carbohydrates
- 11 g
- Fat
- 27 g
- Fiber
- 3 g
- Sugar
- 7 g
- Sodium
- 172 mg
- Saturated Fat
- 5 g
- Monounsaturated Fat
- 16 g
- Polyunsaturated Fat
- 5 g
- Cholesterol
- 67 mg
- Potassium
- 795 mg
- Calcium
- 32 mg
- Iron
- 2.6 mg
- Magnesium
- 108 mg
- Phosphorus
- 488 mg
- Zinc
- 1.5 mg
- Vitamin A
- 1383 mcg
- Vitamin C
- 201 mg
- Vitamin D
- 10.0 mcg
- Vitamin E
- 6.7 mg
- Vitamin K
- 18 mcg
- Vitamin B6
- 1.3 mg
- Vitamin B12
- 16.5 mcg
- Thiamin
- 0.50 mg
- Riboflavin
- 0.58 mg
- Niacin
- 16.6 mg
- Folate
- 78 mcg
- Water
- 280 g
Sources: USDA FoodData Central
Method
In a shallow dish, whisk together the lemon juice, 60 ml of olive oil, chopped rosemary, minced garlic, and black pepper.
Place the tuna steaks into the dish, turning them to ensure all sides are coated in the marinade.
Allow the tuna to marinate for 1 hour at room temperature, turning the steaks occasionally for even absorption.
Preheat your grill or broiler to medium-high heat (approximately 200°C/400°F).
Apply the remaining 10 ml of olive oil to the red bell pepper halves using a pastry brush.
Grill or broil the peppers for 3 minutes per side until they are crisp-tender and show light char marks.
Grill or broil the tuna steaks for 4 minutes per side, or until the exterior is well-charred but the center remains pink (internal temperature 45°C/115°F).
Transfer the tuna and peppers to plates, season with salt and additional pepper to taste, and serve immediately.
Chef's Notes
- Ensure your tuna steaks are sushi-grade or "sashimi-grade" if you plan to eat them rare to medium-rare. This guarantees freshness and safety.
- Don't over-marinate the tuna; 1 hour at room temperature is sufficient. Prolonged marination, especially with acidic ingredients like lemon, can start to 'cook' the fish, affecting its texture.
- For the best char on the peppers, ensure your grill is sufficiently hot. You want them to soften and blister quickly without becoming mushy.
- Resist the urge to overcook the tuna. The goal is a beautifully seared exterior with a warm, rare to medium-rare center for optimal flavor and texture.
Storage
Refrigerator: 2 days — Store in an airtight container; best consumed fresh to maintain tuna texture.
Reheating: Gently warm in a pan over low heat or serve cold to prevent overcooking.
Troubleshooting
Tuna is dry and grey throughout
Cause: The steaks were cooked for too long or the heat was too low, causing the center to overcook.
Fix: Cannot be fixed, but serving with extra olive oil or a squeeze of lemon can add needed moisture.
Prevention: Ensure the grill is very hot before adding the fish and use a thermometer to pull the tuna at 45°C/115°F.
Cultural Context
This dish draws inspiration from Mediterranean coastal cuisines, where fresh seafood and vibrant vegetables are staples. Grilling and simple marinades with olive oil, lemon, and herbs are characteristic of this region's approach to highlighting natural flavors.
