Lemon tuna steaks on roasted veggies

Lemon tuna steaks on a bed of roast veggies

Okay, so this one was hard to name. Every title I came up with made it sound… well… simplistic. The ingredients and preparation are both simple, but this belies its tastiness. If you think I’m crazy for calling cooked tuna tasty, I feel your pain. At most restaurants it’s either lightly seared (at which point you’re basically eating sashimi), or it’s cooked all the way making it a hard puck that both looks and tastes a bit like cardboard.

Lemon Tuna Steak

Let me assure you that there is a middle ground. One that makes for a delightfully melt-in-your-mouth tender, juicy steak that’s more beef-like than any other kind of fish I can think of. The trick is in marinating it in an ample amount of olive oil, then cooking it through until the middle 1/3 is a nice pink.

As with all simple dishes, the quality of the ingredients is paramount for good results. The tuna should be glistening, firm and not smell the least bit fishy (dried out, mushy or stinky are not words that should come to mind when you’re picking out any fish). I used asparagus and baby carrots which just came into season. I also took advantage of the carrot leaves for their flavor, but you could just as easily use fennel bulbs and leaves or some other fragrant vegetable that’s in season.
for steaks

2 Tuna steaks (6-8 oz each)
EVOO (Extra Virgin Olive Oil)
Zest of 1 lemon peeled in strips using vegetable peeler
fresh ground black pepper
Kosher salt

for roast veggies
Baby carrots
Baby potatoes
6 cloves garlic peeled
Asparagus
1/2 C young carrot leaves de-stemmed and chopped
EVOO
Kosher salt
fresh ground black pepper

for serving
2 tsp EVOO
2 tsp lemon juice

Place the Tuna steaks on a plate and drizzle a good helping of EVOO on them flipping a few times to make sure they are well coated. Sprinkle with black pepper then rub the cut side of the lemon zest into the steaks (do not salt them yet).

Heat the oven to 400 degrees F and prep the veggies. For the carrots, make one cut at a 45 degree angle, then roll it 1/4 turn away from you then make another cut at the same angle. I’m not sure what this cut is called but it’s great because it makes all the pieces of the carrot roughly the same thickness (which you control by how far apart you cut) so they cook evenly. I used a variety of long skinny potatoes and cut them up the same way. Then just toss the carrots, potatoes, and garlic in a good amount of EVOO, salt and pepper. Put this in the oven for about 40 minutes or until the potatoes are almost done.

Add the asparagus and carrot leaves, toss adding more EVOO if it looks like it needs it then put it back in the oven.

Now it’s time to cook the steaks. Heat a heavy bottomed stainless steel or cast iron pan over medium heat until very hot. Remove the lemon zest and discard. Flip the steaks over a few times to make sure they’re well coated in oil then sprinkle with kosher salt on both sides. Place the steaks in the hot pan and do not disturb them until they are ready to flip. You’ll know they’re ready when the bottom third of the steak is brown (the top 2/3’s will be red). If the pan was hot enough and they’re ready to flip, they should be fairly easy to dislodge and turn with some tongs, but if they are sticking use a spatula. Cook this side until the bottom 1/3 is brown (now the bottom and top thirds should be brown and the middle 1/3 should be pink, not red).

Take the veggies out of the oven after flipping the tuna and plate the veggies. When the tuna is done, put them on top of the veggies right away so they don’t overcook. Drizzle 1 tsp of lemon juice and 1 tsp of EVOO on each steak and serve immediately.

  • http://www.souvlakiforthesoul.com/ Peter G

    Lovely fresh flavours! I love tuna steaks and you’ve done a nice job wit them.

  • http://www.souvlakiforthesoul.com Peter G

    Lovely fresh flavours! I love tuna steaks and you’ve done a nice job wit them.

  • http://www.canelakitchen.blogspot.com/ Gloria

    This fish look lovely!! I love it, xxGloria

  • http://www.canelakitchen.blogspot.com Gloria

    This fish look lovely!! I love it, xxGloria

  • http://whatthefood.blogspot.com/ Barb

    It is only 8 am but after looking at this I am so hungry.
    Fresh tuna is something I have never made before you this is inspiring.
    btw I love your way of cooking, I think the best cooks are the ones that cook like this, the freedom to do it their own way.

  • http://whatthefood.blogspot.com/ Barb

    It is only 8 am but after looking at this I am so hungry.
    Fresh tuna is something I have never made before you this is inspiring.
    btw I love your way of cooking, I think the best cooks are the ones that cook like this, the freedom to do it their own way.

  • http://www.bakingandbooks.com/ Ari (Baking and Books)

    This looks delicious and healthy to boot! I’ve added it to my “recipes to try” list. :) Thanks!

  • http://www.bakingandbooks.com Ari (Baking and Books)

    This looks delicious and healthy to boot! I’ve added it to my “recipes to try” list. :) Thanks!

  • http://www.hungryandfrozen.blogspot.com/ Laura @ Hungry and Frozen

    That looks fab! I love dishes that use great ingredients simply (just as much as I love complicated, creamy, ridiculous dishes LOL)

  • http://www.hungryandfrozen.blogspot.com Laura @ Hungry and Frozen

    That looks fab! I love dishes that use great ingredients simply (just as much as I love complicated, creamy, ridiculous dishes LOL)

  • http://www.lekkafood.blogspot.com/ Nina

    We eat tuna a lot, because I have a supplier of fresh tuna. Your meal has beautiful colors and I bet it tasted sublime.

  • http://www.lekkafood.blogspot.com Nina

    We eat tuna a lot, because I have a supplier of fresh tuna. Your meal has beautiful colors and I bet it tasted sublime.

  • marc

    Thanks Peter and Gloria.

    Barb, I have the same problem when I go down my list of blogs at 1 am. Sometimes it’s even resulted in a 4th meal;-)

    Ari, hope you like it, let us know how it goes.

    Laura, I know exactly what you mean, sometimes it’s hard to choose which way to go.

    Nina, you’re so lucky!

  • marc

    Thanks Peter and Gloria.

    Barb, I have the same problem when I go down my list of blogs at 1 am. Sometimes it’s even resulted in a 4th meal;-)

    Ari, hope you like it, let us know how it goes.

    Laura, I know exactly what you mean, sometimes it’s hard to choose which way to go.

    Nina, you’re so lucky!

  • http://austinpie.blogspot.com/ Jerry

    You keep me salvating. I just might move in!

  • http://austinpie.blogspot.com Jerry

    You keep me salvating. I just might move in!

  • http://closetcooking.blogspot.com/ Kevin

    Now I am seriously craving a tuna steak!

  • http://closetcooking.blogspot.com/ Kevin

    Now I am seriously craving a tuna steak!

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  • MedMunky

    I made this dish tonight. It was a hit! Thanks a lot for sharing a wonderfully simple yet elegant meal.

  • MedMunky

    I made this dish tonight. It was a hit! Thanks a lot for sharing a wonderfully simple yet elegant meal.

  • Koral

    This was so good! a great idea for the potatoes and veggies all mixed in. Healthy and scrumptious. I didn't have a lemon so I used lemon seasoning and it was to die for. I got three thumbs up. According to my bodybugg this meal was about 650 calories. I had a .47lb tuna, which was 213.1 grams at 418 calories. and the veggies in oil did the rest. GREAT MEAL!

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  • armedjester

    Marc, I just ate this! It’s perfect! Perfect! Your preparation pays all the respect a good tuna deserves! Thank you.

  • armedjester

    F1! Halp! I want to make this again and I know it will be perfect. But. Some of the guests I will have on New Year’s Day demand rice with this. Which is o.k. but in itself calls for some kind of sauce or something … I searched the INet but nothing appeals (they all make some kind of white sauce consisting more or less of flour and lemon). Do you have any idea what I could do? Pretty please …

    • http://norecipes.com Marc Matsumoto

      Hi Armedjester, perhaps you could do a garlic fried rice, that way you don’t have to worry about making a sauce, and I think it will compliment the tuna steaks nicely. Just heat some butter in a pan, add lots of chopped garlic and brown, add the rice and break up any clumps, coating with the garlic butter, then salt and pepper to taste.

      • armedjester

        Hi Marc! That was the most brilliant idea I read in a long time! They loved it and it was superb and -like you said- compliments the tuna nicely. Thanks for your help. You are a genius.

Welcome!

I'm Marc, and I want to teach you some basic techniques and give you the confidence and inspiration so that you can cook without recipes too!