Grilled Tuna with Rocket
Prep
20 mins
Cook
12 mins
Servings
4
Difficulty
Medium
This is one of my favorite weeknight dinners because it comes together in under half an hour and tastes restaurant quality. Tuna steaks are packed with omega 3 fatty acids that are wonderful for heart health, and honestly, they cook so quickly you barely have time to set the table. I simply grill the tuna until it's just kissed on the outside, then serve it over a bright, peppery rocket salad with capers, tomatoes, and a zingy lemon dressing. It's elegant enough for guests but simple enough for a Tuesday night when you want something nourishing and delicious without fussing around the kitchen.
Ella x
Ingredients
- 4tuna steaks(6 oz each, about 1.25 inches thick)
- 150 gramsfresh rocket(washed and dried)
- 6 tablespoonsextra virgin olive oil
- 2lemon(1 for juice, 1 for wedges)
- 3 tablespoonscapers in brine(drained and rinsed)
- ½red onion(thinly sliced)
- 1 teaspoonsea salt
- ½ teaspoonblack pepper(freshly ground)
- 2garlic clove(minced)
- 200 gramscherry tomatoes(halved)
- 1 teaspoondijon mustard
Detail level
Instructions
- 1
Pat the tuna steaks dry with paper towels and season both sides generously with sea salt and freshly ground black pepper, allowing them to sit at room temperature for 10 minutes.
Tip: Dry tuna ensures a better sear and golden crust.
- 2
Heat a cast iron or heavy-bottomed skillet over medium-high heat until it's very hot, about 3-4 minutes. Lightly brush the pan with 1 tablespoon of olive oil.
Tip: A properly preheated pan is crucial for achieving a perfect crust without overcooking the inside.
- 3
Sear the tuna steaks for 2-3 minutes on the first side without moving them, then flip and cook for another 2-3 minutes for medium-rare. The center should feel slightly soft to the touch.
Tip: Tuna dries out quickly, so avoid overcooking—aim for a translucent center.
- 4
Transfer the cooked tuna to a warm plate and tent loosely with foil to rest for 5 minutes.
Tip: Resting allows the juices to redistribute throughout the fish.
- 5
While the tuna rests, prepare the dressing by whisking together the minced garlic, Dijon mustard, lemon juice, and remaining 5 tablespoons of olive oil in a small bowl. Season with a pinch of salt and pepper.
Tip: Whisk vigorously to emulsify the dressing for a smooth consistency.
- 6
Toss the fresh rocket with half of the dressing, then arrange on a serving platter. Scatter the halved cherry tomatoes and sliced red onion over the rocket.
Tip: Don't overdress the rocket or it will become wilted.
- 7
Place the seared tuna steaks on top of the rocket salad and sprinkle with drained capers. Drizzle the remaining dressing over the tuna and serve immediately with lemon wedges on the side.
Tip: Serve the dish while the tuna is still warm for the best flavor contrast with the cool, peppery greens.
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