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:
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
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
Nutrition
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.
John says
Came out great!
Kris Longwell says
John! That is AWESOME! So glad it all turned out great! And thank you for letting us know! Fantastic!
John says
I would like to use fresh tomatoes instead of canned. How would I substitute plum tomatoes in your recipe?
Kris Longwell says
Hi John, so sorry for the delayed response. Simply cut up 4 to 5 plum tomatoes and cook them in the sauce until they soften, about 10 to 12 minutes. Take the tuna out during this process so they don’t dry out. Then return to the pan to reheat. Hope this helps! Please let us know how everything turns out! Should be great!
Angela Ulmer says
Flavors are spot on! I do not like my tuna cooked well done so next time I will not return them back to the skillet for the last 5 minutes. I added about 1/2 c of white wine to the sauce as well. Thank you for sharing!
Kris Longwell says
Hi Angela! We are so so happy you enjoyed the tuna steaks! We agree, we like the steaks more on the rare side. Not returning to the pan will give you perfectly rare/medium-rare steaks! Thanks for sharing and for the GREAT review! That means the world to us! Please stay in touch! All the best, Kris & Wesley
Marcy Jordan says
We loved this recipe. We eat tuna often and we will add this recipe into our tuna rotation, much healthier than our creamy sauces we often use.
Kris Longwell says
Hi Marcy! We are so so happy you loved this tuna recipe. It is one of our favorites and we make it at least twice a month! So good, and you’re right…nice and healthy! Thanks so much for letting us know and for the wonderful review! We truly appreciate that so much. All the best, Kris & Wesley
Miguel Rodriguez says
I’m not a cook. Like many of my fellow quarantites (or maybe quarantinians, if it is a word and if it isn’t I am taking ownership of its creations) I have been shut in looking for ways to fill my time. Since I’m not working, Ive been tasked with cooking. This recipe has cemented me as the chef in my house. It was so simple and beyond delicious. I paired it with the sautéed white beans and I had a fabulous meal that would be comparable at any restaurant. Great recipe.
Jeff says
I found this recipe doing a google search and I was a little hesitant to try it but with the killer ingredients how could it be bad. I made it as the recipe called for and was not disappointed. I absolutely love the flavor combinations in this dish. It will be in heavy rotation at our house. Thanks guys.
Kris Longwell says
Hi Jeff! We are so glad you had success with our Mediterranean tuna steaks! Those are heavy in our rotation, too! Again, so thrilled you loved them and thank you so much for letting us know! We truly appreciate that! Stay in touch! Best, Kris & Wesley
Mike says
This recipe is absolutely fabulous. Added extra black olives. Would not change anything else. Could not stop eating it. Thank you……
Caroline says
Absolutely love this recipe. It’s PERFECT with tuna
Kris Longwell says
Thank you so much, Caroline!!
Michael says
Made the Mediterranean Tuna steaks..thank you..tastes amazing…trying to post a pic but…not working…
TY..Gentlemen for this recipe.
Julie T says
Holy crap! This is AMAZEBALLS!!!! Must say, I had to start with a substitution, because one of my kiddos is allergic to tomatoes, but that did not stop me from making a simple adaptation: in place of the tomatoes, I used jarred roasted red peppers (I buy the big jar of organic ones at Sam’s Club) and a splash of balsalmic vinegar. The rest of the recipe, I followed exactly, and we all LOVED the result. Great, great recipe! Thank you!
Julie T says
I am working on an experiment with my family to see if a Mediterranean Diet is sustainable for us. Biggest issue: my son has a tomato allergy. Any suggestions for something that we could add to give it some depth/additional layering of flavor? Sometimes I try an extra acid, like balsamic vinegar, sometimes Worcestershire sauce… tomato is difficult to omit!
Kris Longwell says
Hi Julie! We hear you, tomato is tough to substitute. But, I used roasted red bell pepper before, and liked the taste and texture. You get the same red color and similar texture, and the taste is really nice. Balsamic is definitely a nice touch, especially in the sauce for the tuna steaks. Hope this helps somewhat, and let us know how things turn out!! All the best, Kris & Wesley
Charles says
Do you think substituting kalamata olives for the black olives would still work with the overall flavor? I have some kalamatas that I wanted to find a good use for.
Kris Longwell says
Kalamata olives would be GREAT!! We have used them before in this dish, and love it! Let us know how it turns out and what you think! Thanks, Charles!
Lynn says
We love tuna steaks and this looks amazing but I have one question. My husband doesn’t like olives of any kind. Is there something else I might use in place of the olives without losing flavor? I would really like to try this. Thanks so much!
krislongwell says
Hi Lynn! I think you could just leave the olives out and you’ll be just fine. There is such a deep flavor from the wine, garlic, capers, tomatoes and herbs, it’s still going to be delicious. Let us know what you and your husband think of it. We’re pretty sure you guys will love it as much as we do!! Best, Kris & Wesley
Calla says
I don’t see wine listed in the ingredients or instructions…?
krislongwell says
Good catch, Calla! I got myself confused and was thinking of our shrimp with artichokes, black olives and lemon. We use white wine there. But…hmmm…white wine would be delicious in this dish, too! We’re always tweaking. We may do some testing and if we think we can make the dish even better, we’ll update and re-issue. Thanks!!
Marie says
Delicious, healthy, and so beautiful! Can’t wait to make this.
krislongwell says
Thank you, Marie!! It really is amazingly delicious and is so good for you, too! Please let us know if you make the dish and what you think! We feel pretty certain you’re going to like it! All the best, Kris & Wesley
Dottie says
Loved it! Would definitely prepare it for company!
Kris Longwell says
Awesome! Yes! It’s an impressive dish to prepare when entertaining! Thanks again for letting us know!
Becca says
Your recipe for Mediterranean Tuna Steaks was perfection. When I saw capers and olives in the recipe and seeing that it was so simple to prepare I knew I would make it asap. I wouldn’t change a thing. Thank you for sharing. It will now get printed, rated A+, and filed in my recipe folder under seafood so I will be sure to make it again. Merry Christmas and Happy New Year!
krislongwell says
Thank you, Becca, so much!! We are so very happy you liked the recipe. That has been one of our favorites for years. So thrilled you like it, too. And thank you SO MUCH for letting us know. We just can’t tell you enough how much we appreciate that. Have a beautiful Christmas and a wonderful new year!!! xo Kris & Wesley
Lynn Oakley says
You have some beans in the photo, did you pair these with this dish and how did you make them/season to go along with it? Looks very good. TIA
Becky says
This was very good, but mine were a little dry. Next time I’ll shorten the cook times. Sauce went perfectly with it. Thanks.