Grilled Tuna with Watercress
Prep
20 mins
Cook
10 mins
Servings
4
Difficulty
Medium
Here's a recipe I absolutely love making on weeknights because it comes together in just thirty minutes. Grilled tuna with watercress is elegant enough for company yet simple enough for a quick dinner after work. The star of the show is that beautiful peppery watercress, which is packed with vitamins and minerals that support heart health. I brush the tuna steaks with a bright mustard vinaigrette while they grill, then serve them over a bed of fresh greens tossed with the same dressing. Sesame seeds add a lovely crunch and nuttiness to finish it all off. You'll feel like you've spent hours in the kitchen when really you've only spent half an hour, and your body will thank you for the lean protein and nutrient dense greens.
Ella x
Ingredients
- 113 gtuna steaks(about 1.5 inches thick)
- 946 mlfresh watercress(stems trimmed, loosely packed)
- 6 tablespoonsextra virgin olive oil
- 3 tablespoonsfresh lemon juice
- 1 teaspoondijon mustard
- 1shallot(minced)
- 1garlic clove(minced)
- 1 teaspoonsea salt
- ½ teaspoonblack pepper(freshly ground)
- ¼ teaspoonred pepper flakes(optional)
- 1 teaspoonlemon zest
- 2 tablespoonssesame seeds(for garnish)
Detail level
Instructions
- 1
Whisk together 4 tablespoons olive oil, lemon juice, Dijon mustard, minced shallot, garlic, lemon zest, half the salt, and black pepper in a small bowl. Set the vinaigrette aside.
Tip: Make the vinaigrette while your grill heats to save time.
- 2
Pat the tuna steaks dry with paper towels and rub lightly with the remaining 2 tablespoons of olive oil. Season generously on both sides with the remaining salt and red pepper flakes.
Tip: Dry tuna creates a better sear; avoid over-seasoning to preserve the delicate fish flavor.
- 3
Preheat your grill to high heat (around 450°F) and lightly oil the grill grates to prevent sticking.
Tip: Let the grill heat for at least 10 minutes for proper temperature.
- 4
Place tuna steaks on the hot grill and cook for 2-3 minutes per side for medium-rare, depending on thickness. Do not move the steaks while cooking to achieve a beautiful crust.
Tip: Tuna is best served rare to medium-rare; overcooking makes it dry and tough.
- 5
Transfer cooked tuna to a resting plate for 2 minutes while you prepare the salad.
Tip: Resting allows the juices to redistribute throughout the fish.
- 6
Place fresh watercress in a large salad bowl and pour about three-quarters of the vinaigrette over it. Toss gently to coat without bruising the delicate greens.
Tip: Reserve some vinaigrette to drizzle over the tuna for extra flavor.
- 7
Divide the watercress salad among four serving plates, creating a bed in the center of each plate.
Tip: A neat presentation elevates this simple dish to fine dining status.
- 8
Top each salad with a grilled tuna steak and drizzle with remaining vinaigrette. Garnish with sesame seeds and additional lemon zest.
Tip: Serve immediately while the tuna is still warm for the best contrast with the cool, peppery greens.
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