Hello lovely readers!
Today, I’m thrilled to share with you a dish that brings a touch of the Mediterranean to your dinner table – Pan-Seared Lemon Tuna Steaks with Garlic Spinach. It’s a delightful and light recipe that’s perfect for anyone looking for a healthy but satisfyingly flavorful meal. As a home cook who loves experimenting with various foods and flavors, this is one of those simple yet impressive dishes that I’ve come to adore.
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Picture this: a warm evening at home, the kitchen window slightly ajar letting in a light summer breeze, and the mouthwatering aroma of searing tuna wafting through the air. Sounds dreamy, right? That’s exactly the vibe I aim for when making this dish. There’s something so refreshing about Mediterranean flavors – they are straightforward, clean, yet so delightfully robust.
**Why Tuna?**
Tuna steaks are a fantastic source of lean protein packed with omega-3 fatty acids, making them a nutritious choice. Plus, they cook quickly, which is always a bonus on busy weeknights. Paired with the zestiness of lemon and the delightful bitterness of spinach, it creates a perfect harmony on the plate.
**The Ingredients:**
Here’s what you’ll need:
– 2 tuna steaks (approximately 200g each)
– 1 lemon, zested and juiced
– 2 tablespoons olive oil
– 3 garlic cloves, minced
– 300g fresh spinach leaves
– 1/2 teaspoon sea salt
– 1/4 teaspoon black pepper
– 1 teaspoon dried oregano (optional)
– 1 teaspoon capers, drained (optional)
**Method:**
1. **Marinate the Tuna:**
– Start by combining lemon zest, half of the lemon juice, 1 tablespoon of olive oil, sea salt, black pepper, and dried oregano (if using) in a small bowl. Generously rub this mixture onto the tuna steaks and let them sit for about 10-15 minutes. This allows the flavors to meld beautifully with the fish.
2. **Prepare the Spinach:**
– Next, heat 1 tablespoon of olive oil in a large pan over medium heat. Add the minced garlic and let it sauté for 1-2 minutes until it releases that irresistible aroma.
– Toss in the spinach leaves and let them cook for about 3-4 minutes until they’ve wilted down. Season with a pinch of sea salt and the remaining lemon juice for an extra zing.
3. **Cook the Tuna Steaks:**
– Preheat a non-stick pan over medium-high heat. Once it’s hot, place the marinated tuna steaks in the pan. Sear for 2-3 minutes on each side for a beautiful medium-rare center. If you prefer your tuna more well-done, simply adjust the cooking time.
4. **Assemble and Serve:**
– Plate the garlic spinach first, then place the beautifully seared tuna steaks on top. If you’re feeling extra fancy, sprinkle some capers over for an additional burst of flavor.
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And there you have it! A delightful, healthy meal that’s ready in under 30 minutes. This Pan-Seared Lemon Tuna with Garlic Spinach is one of those recipes that makes you feel like you’ve brought a little bit of the Mediterranean coastline right into your home. The simplicity of the ingredients allows the natural flavors to shine through, proving that sometimes the best dishes are the simplest ones.
I hope you give this recipe a try and let me know how it turns out for you. Don’t forget to leave a comment below and share your experience. Happy cooking!
Cheers,
Al
Ingredients
– 2 tuna steaks (approximately 200g each)
– 1 lemon, zested and juiced
– 2 tablespoons olive oil
– 3 garlic cloves, minced
– 300g fresh spinach leaves
– 1/2 teaspoon sea salt
– 1/4 teaspoon black pepper
– 1 teaspoon dried oregano (optional)
– 1 teaspoon capers, drained (optional)
Method
1. **Marinate the Tuna:**
– In a small bowl, combine the lemon zest, half of the lemon juice, 1 tablespoon of olive oil, sea salt, black pepper, and oregano (if using).
– Rub the mixture onto the tuna steaks and let them marinate for 10-15 minutes.
2. **Prepare the Spinach:**
– Heat 1 tablespoon of olive oil in a large pan over medium heat.
– Add the minced garlic and sauté for 1-2 minutes until fragrant.
– Add the spinach leaves and cook, stirring occasionally, for 3-4 minutes until wilted.
– Season with a pinch of sea salt and the remaining lemon juice. Remove from heat and set aside.
3. **Cook the Tuna Steaks:**
– Preheat a non-stick pan over medium-high heat.
– Once hot, add the marinated tuna steaks.
– Sear the tuna for 2-3 minutes on each side for a medium-rare center. Adjust cooking time to preference (longer for well-done).
4. **Assemble and Serve:**
– Plate the garlic spinach and top with the pan-seared tuna steaks.
– Garnish with capers if using.
– Serve immediately while hot.
