Grilled Tuna with Mediterranean Herbs- cook for your life- anti-cancer recipes

Grilled Tuna with Mediterranean Herbs

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Clock Icon for Prep Time 30 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 6 ingredients
The first time I grilled tuna, it turned out so dry and unappetizing that I almost gave up cooking it, after all, good tuna isn’t cheap. Then a Greek friend gave me this marinade....

Ingredients

  • 1 Tablespoon chopped Italian parsley
  • 2 Teaspoons chopped oregano
  • 1 Teaspoon chopped thyme or rosemary
  • 1 Scallion, finely chopped, white parts and green
  • 2 Tablespoons olive oil
  • 2 Yellow fin tuna steaks, 1” thick, about 1 lb total weight

Nutrition Facts

Calories

155 cals

Fat

7 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

5 g

Carbohydrates

1 g

Sugar

0 g

Fiber

0 g

Protein

21 g

Sodium

40 mg

Directions

  1. In a dish just large enough to fit the tuna steaks snugly in one layer, mix together the parsley, oregano, thyme, scallions, and oil.
  2. When well blended, lay the tuna steaks on top, turning to coat them all over with the herb mixture. Cover the dish with plastic wrap and leave to marinate in the refrigerator for about 30 minutes, turning them once.
  3. Heat a stovetop cast iron grill. If a drop of water dropped on it evaporates immediately, it’s ready. Add the tuna steaks and sprinkle with a little sea salt. Cook 5 minutes on one side then flip and cook the steaks 3-5 minutes on the other. A shorter cooking time on the second side will give you a rarer steak. Carve the tuna into ¼” slices. Serve immediately.

Chef Tips

To find the most sustainable tuna, we recommend using the Monterey Bay Aquarium’s free app Seafood Watch. It will tell you the best fish to buy both for the health of our oceans and the species.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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