Mediterranean Tuna Steaks

This stunning dish is not only restaurant-quality and delicious, but it also happens to be good for you!

The Tuscan-influenced sauce perfectly marries with the Mediterranean flavors of tomatoes, olives, olive oil, capers, and basil.  And the perfect side dish is our incredible Sautéed White Beans with Garlic, Beans and Sage! And it all comes together in about 30 to 40 minutes!

How To Prepare Mediterranean Tuna Steaks

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The Ingredients You Will Need

The beauty of this dish is that just a handful of ingredients come together to make one of the most delicious and healthy dishes you will ever prepare, serve, and eat. Here's what you'll need to have on hand:

Tuna steaks - Seek out the freshest tuna at your favorite place to get seafood. We recommend yellowfin, bigeye, or bluefin tuna. Make sure it looks fresh and doesn't smell overly fishy.
Seasonings - Salt and pepper.
Oil - Olive oil or extra-virgin is best.
Onion - Chopped.
Garlic - Minced.
Whole tomatoes - Canned San Marzano are best. Make sure the can says "certified." Drain them and then roughly chop them.
Fresh herbs - Basil and parsley.
Olives - We recommend black, pitted olives, but go with your favorite. Spanish green olives or kalamata olives a wonderful, too. Or a combination of them all!
Capers - Nonpareil is the small variety and what we recommend. They can usually be found near the olives and pickles in your supermarket.

EXPERT TIP: The sauce can be made several hours in advance of serving. You can also push the sauce to one side of the skillet and then sear the tuna in the open area. This allows you to only use one pan for preparing the dish. We, however, find that utilizing two skillets is easier to work with, even if it's one extra pan to clean.

Tips For Making Perfect Mediterranean Tuna Steaks

Select Fresh Tuna - Choose high-quality, sushi-grade (if possible) tuna steaks for the best flavor and texture. Look for a bright, deep color and a firm texture, as these factors indicate freshness and quality.

Properly Season and Sear - Before searing, season the tuna steaks generously with salt and pepper. Heat a skillet or grill over high heat and add a bit of oil. Sear the tuna for about 1-2 minutes on each side, depending on thickness, to achieve a nice crust while keeping the center rare or medium rare.

Slightly Reduce the Sauce - The sauce is best when it simmers long enough to allow the flavors to meld and for it to reduce a bit. This only takes 10 to 15 minutes, but it's an important step for the perfect sauce.

Serve Immediately - Slice the seared tuna steaks against the grain and serve them topped with the warm Mediterranean sauce. Pair with a side of crusty bread or a fresh salad to complement the dish, and enjoy the contrast of the rich tuna with the vibrant sauce.

EXPERT TIP: When searing the tuna, be sure to not overcook the steaks! The edges will begin to brown, after about 90 seconds to 2 minutes, you'll want to flip them and sear for another 90 seconds. Remember, they will cook a little more once the sauce goes back into the pan.

How To Serve

As mentioned, it is critical to serve the tuna steaks while they are still nice and hot. But sure to not overcook them!

If serving to guests, we recommend plating the unsliced steak on each individual plate and allowing guests to slice the steaks themselves.

If desired, create a bed of the sauce on the plate and then top with the cooked tuna steak. Drizzle more of the sauce on top and then serve the extra sauce at the table.

Sautéed White Beans with Garlic, Sage, and Tomatoes are the perfect side dish.

EXPERT TIP: If making the sauce ahead of time, don't stir in the capers and herbs until you add the tuna steaks to the skillet soon before serving.

Other Low-Calorie, Big-Taste Recipes To Try

These recipes prove that eating healthy does not mean you have to sacrifice flavor. Here is a collection of some of our favorite "low cal big taste" recipes:

• Peppercorn-Seared Tuna Steaks with Strawberry Vinaigrette

• Fish en Papillote (Cod in Parchment)

• Mediterranean-Style Baked Red Snapper

• Pasta with Ground Turkey and Sweet Peppers Ragu

• Roasted Bell Peppers Stuffed with Rice and Turkey

• Vegetarian Chili with Black Beans

• Best-Ever Veggie Burger

These are healthy and undeniably delicious. But, in the meantime, isn't this incredible seafood dish calling your name?

This is such a delicious meal and you can feel good about eating it all up because, as we keep saying, it's so healthy!

This tuna steak recipe is perfect for a weeknight meal, but elegant enough for a dinner party.

We have this on high rotation in our house, first and foremost because it's so delicious. A bonus is the nutritional value! Double win!

Ready to make the best tuna steak recipe in town? Go for it!

And when you do, be sure to take a photo of it, post it on Instagram, and tag @HowToFeedaLoon and hashtag #HowToFeedaLoon!

Mediterranean Tuna Steaks

This dish marries the tuna steaks with a Tuscan tomato and basil sauce with olives, capers, and garlic. Easy, healthy, and wonderful.

5 from 14 votes

Print Pin Rate

Course: Entree / Seafood

Cuisine: Mediterranean

Prep Time: 10 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 30 minutes minutes

Servings: 4 people

Calories: 428kcal

Author: Kris Longwell

Video

Equipment

• ▢
  Large saucepan plus another saucepan (optional)

Ingredients

• ▢ 5 tablespoon olive oil divided
• ▢ 1 large onion chopped
• ▢ 3 cloves garlic minced
• ▢ 1 28 oz can whole tomatoes drained and chopped, preferably San Marzano
• ▢ 1 cup black olives pitted, left whole, or, sliced/chopped
• ▢ 2 tablespoon basil fresh, chopped
• ▢ 2 tablespoon Italian parsley fresh, chopped, plus more for garnish
• ▢ 4 5 oz tuna steaks
• ▢ Kosher and ground black pepper
• ▢ 4 teaspoon capers nonpareil, drained

Instructions

• In a large skillet over medium heat, warm 2 tablespoons of olive oil.
  5 tablespoon olive oil
• Add the onion and saute until it begins to soften, about 3 minutes.
  1 large onion
• Add the minced garlic and saute until golden, about 2 minutes longer.
  3 cloves garlic
• Stir in the tomatoes, olives, basil, and parsley and cook, uncovered, stirring occasionally, until slightly thickened, about 10 to 15 minutes. Remove from heat and set aside.
  1 28 oz can whole tomatoes, 1 cup black olives, 2 tablespoon basil, 2 tablespoon Italian parsley
• Lightly season the tuna steaks on both sides with salt and pepper.
  4 5 oz tuna steaks, Kosher and ground black pepper
• In another skillet, large enough to hold the tuna in a single layer, warm the remaining 2 tablespoons of olive oil over medium-high heat.
• Add the tuna steaks to the skillet and cook, turning once, until lightly browned on both sides, about 2 to 3 minutes per side. If desired, tilt the skillet to the side and use a paper towel to soak up excess olive oil.
• Pour the reserved sauce directly over the fish, reduce the heat to low, stir in the capers, and cook for another 3 to 5 minutes.
  4 teaspoon capers
• Transfer tuna steaks and sauce to plates and garnish with additional chopped parsley.

Notes

See the video near the top of the blog post for visual guidance. If you liked the video, please subscribe to our YouTube channel. 

If your tuna steaks are more than 5 to 6 ounces (about ½-inch thick), you'll need to cook them longer to reach medium-rare. Typically about 3 to 4 minutes per side. Remember, they will cook some more when the sauce goes back into the skillet and brought to a simmer for a few minutes. 

Leftovers will keep covered in the fridge for up to 2 days. This dish is best served fresh from the hot skillet. 

Nutrition

Calories: 428kcal | Carbohydrates: 7g | Protein: 41g | Fat: 10g | Saturated Fat: 4g | Cholesterol: 65mg | Sodium: 652mg | Potassium: 605mg | Fiber: 2g | Sugar: 3g | Vitamin A: 4356IU | Vitamin C: 11mg | Calcium: 50mg | Iron: 2mg

Tried this recipe? Take a Picture!Mention @HowToFeedALoon or tag #HowToFeedALoon!

POST UPDATE: This was originally published in February 2015, but was updated with improved tweaks to the recipe with new tips and photography and a fabulous new video in January 2025.