recipe

Simple Mediterranean-Style Grilled Tuna Steak

Name: Simple Mediterranean-Style Grilled Tuna Steak
Total time: 10 min
Yield: 2
Ingredients: tuna steaks, 370g; extra virgin olive oil,; Lemon juice,; White wine,; salt,; Pepper,; parsley,; Rosemary,; parsley,; extra virgin olive oil,

Total time: 10 mins. + resting time (1H)

Difficulty: Low

Serves: 2 people

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By Ojonugwa Lawrence

Grilled tuna proves that a handful of ingredients and a hot grill can deliver an impressive dish. With its meaty texture and clean flavor, tuna absorbs a bright marinade of olive oil, lemon, herbs, and white wine, making every bite fresh. This recipe keeps things straightforward while highlighting the natural character of the fish. It’s ideal for a quick weeknight dinner, a light summer lunch, or a simple main course.

What Is Grilled Tuna?

Grilled tuna is a classic Mediterranean-style dish made with fresh tuna steaks quickly cooked over high heat. Unlike delicate white fish, tuna is firm and steak-like, which allows it to be grilled without falling apart. It’s often lightly marinated with citrus, herbs, and olive oil to enhance its natural taste rather than mask it.

Pro Tips for the Best Grilled Tuna

Choose fresh, sushi-grade or very high-quality tuna for the best flavor and texture.
Avoid overcooking, because tuna is best when it’s just cooked on the outside and still juicy inside.
Let the tuna marinate, but not for too long. An hour is perfect to infuse flavor without breaking down the flesh.
Make sure your grill pan is hot before adding the tuna to get a nice sear and prevent sticking.

Frequently Asked Questions

Can I cook grilled tuna without a grill pan?

Yes, you can cook tuna on a regular non-stick or cast-iron pan if you don’t have a grill pan. Make sure the pan is very hot before adding the tuna, and cooking time will be similar, but you won’t get grill marks. However, the flavor will still be delicious.

How do I know when tuna is perfectly cooked?

Tuna cooks very quickly, so keep a close eye on it. The outside should be opaque, while the inside remains slightly pink and moist, and overcooking will make it dry and firm. When pressed lightly, it should feel springy rather than hard.

Can I use frozen tuna for this recipe?

Yes, frozen tuna works well as long as it’s fully thawed before marinating. Pat it dry with paper towels to remove excess moisture before adding the marinade. This helps the tuna absorb flavors better and prevents steaming during cooking. Fresh tuna, however, will always give the best taste.

What can I serve with grilled tuna?

Grilled tuna pairs well with simple sides like roasted vegetables, a green salad, or boiled potatoes. You can also serve it with crusty bread to soak up the juices, grilled zucchini, or a lemony couscous. But remember to keep the sides simple so the tuna remains the star.

How to Store Grilled Tuna

You can keep grilled tuna in the refrigerator for up to 2 days. Enjoy it cold in salads or gently reheat it to avoid drying it out. Avoid microwaving for too long, as tuna can become tough.

Ingredients

tuna steaks

370g

extra virgin olive oil

Lemon juice

White wine

salt

Pepper

parsley

Rosemary

for serving

parsley

extra virgin olive oil

How to Make Grilled Tuna

Step 1

Place the tuna slices on a cutting board and use a sharp knife to make shallow crisscross cuts on both sides.

Step 2

Transfer the tuna to a bowl and add extra virgin olive oil, lemon juice, white wine, salt, pepper, chopped parsley, and rosemary. Gently turn the tuna so it’s evenly coated and let it marinate for an hour.

Step 3

Heat a grill pan over medium-high heat. Place the marinated tuna slices onto the hot pan and grill for about 5 minutes on one side. Flip and cook for a few more minutes on the other side, depending on thickness and desired doneness.

Step 4

Transfer the grilled tuna to a serving plate. Sprinkle with freshly chopped parsley and finish with a drizzle of extra virgin olive oil.