Pan-seared tuna with lime pepper crust

By December 6, 2013Recipes

Tuna is rich in omega-3 fatty acids, which can help reduce your risk of heart disease 카오스 헤드 다운로드. Omega-3 fats also help lower blood pressure and regulate your heart rate. Aim to eat omega-3 rich oily fish such as salmon, tuna and mackerel 2-3 times a week. In this recipe, tuna can be substituted with salmon steaks.

Ingredients:

  • Tuna steaks (around 150g each)
  • Zest and juice of (1) lime
  • 2 teaspoons dried thyme leaves
  • ½ to 1 teaspoon coarsely ground black pepper
  • ¼ teaspoon salt
  • 1 to 2 teaspoons extra-virgin olive oil
  • Extra olive oil for sautéing

NOTE: You can substitute 1 ½ teaspoons grated lemon zest and 2 tablespoons freshly squeezed lemon juice in place of the lime.

Directions:

  1. Rinse the tuna steaks and pat dry with paper towels. Grate the zest from the lime (you should have about 1 ½ teaspoons), then squeeze the juice and set aside for later.
  2. In a small bowl, combine the lime zest, thyme, pepper and salt, and stir to mix. Lightly rub both sides of the tuna steaks with olive oil. Rub the seasoning mix on the tuna steaks; coating them well.
  3. Heat the extra olive oil in a sauté pan or a cast-iron pan. Once the oil has reached a high heat, place the tuna in the pan and sear on each side for 1 -2 minutes or until done to your liking. Be careful not to overcook the tuna though, as it will become dry and lose its flavour.
  4. Pour the lime juice over the tuna steaks as soon as you remove them from the stove. Serve with roast vegetables, baby potatoes or salad.
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