Marinated Tuna Steak

Italian Marinated Tuna Steak Recipe with Yogurt and Herbs

Region / culture: Italy | Preparation time: 1 hour | Cooking time: 10 minutes | Servings: 4

Introduction

Marinated Tuna Steak is a delicious and healthy dish that is perfect for a light and flavorful meal. The combination of fresh tuna steaks marinated in a tangy and herb-infused marinade creates a dish that is sure to impress your taste buds.

History

The tradition of marinating tuna steaks can be traced back to Mediterranean cuisine, where fresh seafood is often marinated in a mixture of herbs, citrus, and olive oil to enhance its natural flavors. This recipe puts a modern twist on this classic technique, using a combination of lime juice, olive oil, tarragon, and yogurt to create a unique and delicious marinade for the tuna steaks.

Ingredients

500 g of fresh tuna, cut into 4 steaks
1 lime, juiced
2 tbsp of extra virgin olive oil
1 tbsp of minced tarragon
1 tsp of balsamic vinegar
1 tsp of oregano
2 tbsp of low-fat plain yogurt

How to prepare

Prepare a marinade by combining the olive oil, balsamic vinegar, lime juice, oregano, and minced tarragon.
Marinate the tuna steaks in the refrigerator for one hour.
Preheat the grill. Grill the tuna steaks on high heat for 2 to 3 minutes on each side. Reduce the heat and continue cooking until desired doneness, approximately 10 minutes.
Serve the tuna steaks immediately, topped with the marinade mixed with yogurt, alongside a side salad or steamed vegetables.

Variations

Try using different herbs in the marinade, such as basil, parsley, or cilantro.
Add a touch of heat with a pinch of red pepper flakes or a drizzle of hot sauce.
Substitute the yogurt with sour cream or mayonnaise for a creamier finish.

Cooking Tips & Tricks

Make sure to marinate the tuna steaks for at least one hour to allow the flavors to fully penetrate the fish.

- Be careful not to overcook the tuna steaks, as they can become tough and dry. Aim for a medium-rare to medium doneness for the best results.

- Serve the tuna steaks immediately after grilling to ensure they are at their freshest and most flavorful.

Serving Suggestions

Serve the Marinated Tuna Steak with a side salad, steamed vegetables, or a light grain such as quinoa or couscous.

Cooking Techniques

Grilling is the best cooking technique for Marinated Tuna Steak, as it allows the fish to develop a delicious charred flavor while retaining its moist and tender texture.

Ingredient Substitutions

If you don't have tarragon, you can substitute it with thyme or rosemary for a different flavor profile.

Make Ahead Tips

You can marinate the tuna steaks in advance and store them in the refrigerator for up to 24 hours before grilling.

Presentation Ideas

Serve the Marinated Tuna Steak on a bed of mixed greens or a colorful platter of roasted vegetables for a visually appealing presentation.

Pairing Recommendations

Pair Marinated Tuna Steak with a crisp white wine such as Sauvignon Blanc or a light-bodied red wine such as Pinot Noir for a perfect pairing.

Storage and Reheating Instructions

Store any leftover Marinated Tuna Steak in an airtight container in the refrigerator for up to 2 days. Reheat gently in the microwave or on the stovetop until warmed through.

Nutrition Information

Calories per serving

Each serving of Marinated Tuna Steak contains approximately 300 calories.

Carbohydrates

Each serving of Marinated Tuna Steak contains approximately 2 grams of carbohydrates.

Fats

Each serving of Marinated Tuna Steak contains approximately 15 grams of fats.

Proteins

Each serving of Marinated Tuna Steak contains approximately 40 grams of proteins.

Vitamins and minerals

Marinated Tuna Steak is a good source of vitamin B12, selenium, and niacin.

Alergens

This recipe contains fish and dairy (yogurt) allergens.

Summary

Marinated Tuna Steak is a high-protein, low-carb dish that is rich in healthy fats and essential vitamins and minerals.

Summary

Marinated Tuna Steak is a delicious and healthy dish that is perfect for a light and flavorful meal. With a tangy and herb-infused marinade, this dish is sure to impress your taste buds and leave you feeling satisfied and nourished.

How did I get this recipe?

The moment I found this recipe is etched in my memory. It was a warm summer day, and I had just returned from a trip to the local market. As I was unpacking my groceries, I noticed a small, handwritten note tucked inside a bag of fresh tuna steaks. Curious, I unfolded the paper and read the words scrawled in beautiful cursive writing: "Marinated Tuna Steak Recipe - passed down through generations."

I was intrigued. I had always loved cooking, and the idea of a recipe with such a rich history excited me. I set the note aside and began preparing for dinner. As I seasoned the tuna steaks with salt and pepper, my mind wandered to the mysterious recipe. Who had written the note? Where had this recipe come from?

That night, as I savored the delicious, flaky tuna steak, I made up my mind. I was going to uncover the story behind this recipe and learn how to make it myself.

The next day, I set out on a journey to discover the origins of the Marinated Tuna Steak recipe. I began by asking my friends and family if they had ever heard of it, but no one seemed to know anything about it. Undeterred, I decided to visit the local library in search of any information that could lead me to the source of the recipe.

After hours of searching through old cookbooks and recipe archives, I finally stumbled upon a faded, yellowed page that mentioned a traditional tuna steak marinade passed down through generations in a small fishing village in Italy. My heart raced with excitement as I realized I was on the right track.

Determined to learn more, I booked a trip to Italy and set off to find the village mentioned in the cookbook. When I arrived, I was greeted warmly by the locals, who shared stories of their ancestors and the treasured recipe for Marinated Tuna Steak.

I spent weeks immersing myself in the traditions and culture of the village, learning everything I could about the recipe and its significance to the community. I watched in awe as the villagers prepared the marinade, using fresh herbs and spices grown in their own gardens, and marinated the tuna steaks with care and precision.

Finally, after much observation and practice, I felt ready to make the Marinated Tuna Steak recipe myself. I gathered the ingredients and followed the steps I had learned, marinating the tuna steaks in a flavorful blend of olive oil, lemon juice, garlic, and herbs.

As the aroma of the marinade filled my kitchen, memories of my journey to uncover the recipe flooded back to me. I could feel the presence of the generations of women who had passed down this culinary tradition, their love and passion for cooking woven into every bite.

When I finally tasted the Marinated Tuna Steak I had prepared, I knew it was worth every moment of searching and learning. The flavors were exquisite, the tuna steak tender and juicy, with a perfect balance of tangy and savory notes.

From that day on, the Marinated Tuna Steak became a staple in my cooking repertoire, a recipe that I cherished not just for its delicious taste, but for the journey of discovery and connection it had taken me on. And as I shared the recipe with my friends and family, I knew that this culinary treasure would continue to be passed down through generations, just as it had been for centuries in that small fishing village in Italy.