Sunday, 28 June 2015

Griddled Tuna Steak on Roasted Veg

Griddled tuna steak on roasted mixed Mediterranean vegetables

Mediterranean style food has long since become my favourite type of food in all the world. The fresh vegetables, olive oil, garlic, pasta, seafood and much more is not only largely incredibly healthy, it is also absolutely delicious. This summer themed dish affords the taste of the Mediterranean but is perfectly suited to cooking at home, virtually wherever you have access to the ingredients, both easily and quickly.

Ready to roast pack of mixed vegetables

Ingredients (Serves One)

12 ounce pack mixed Mediterranean style roasting vegetables
2 tablespoons olive oil
Salt and freshly ground black pepper
6 ounce tuna loin steak
Rapeseed or sunflower oil for oiling steak (never use olive oil for this purpose)
1 tablespoon freshly chopped coriander/cilantro, plus extra to garnish
1 large garlic clove

Vegetables are carefully stirred half way through cooking


The vegetables take about half an hour to roast in a very hot oven, so start by getting your oven on to preheat to 220C/450F/Gas Mark 8. While the oven is heating, drizzle the vegetables with the olive oil, season with salt and pepper and stir carefully but well with a wooden spoon. Put the vegetables in to the hot oven for half an hour, removing briefly to stir half way through cooking.

Fresh coriander and garlic

When the vegetables are just about ready, get your griddle pan on to reach a smoking hot heat. Be aware that this can take up to about four or five minutes.

Chop the coriander and peel the garlic clove.

Fresh tuna loin steak

Lightly oil the tuna steak on both sides with the rapeseed or sunflower oil and season with salt and pepper.

Coriander and garlic are added to roasted vegetables

Take the vegetables from the oven. Scatter with the coriander and grate the peeled garlic clove over the top with a small hand grater. Stir carefully again with a wooden spoon.

Starting to griddle tuna steak

Lay the tuna steak carefully in to the hot griddle pan. Note that this three-quarter inch thick steak takes only one minute per side to cook, no longer . Tuna should always be served that little bit pink in the middle or it will be incredibly dry and possibly even tough.

Roasted vegetables are spooned in to serving dish

Spoon the vegetables in to an appropriate serving dish where they can serve as a bed for the tuna.

Tuna loin steak is turned to fry on second side

Turn the tuna with cooking tongs after a carefully timed one minute. After a second minute cooking, lift on to the vegetable bed.

Griddled tuna is laid on roasted vegetables

Scatter the tuna with the remaining coriander to garnish.

Perfectly cooked tuna is still nicely pink in the middle

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