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(12 votes, average: 3.75 out of 5)
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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. I have never looked back. Grilled tuna with Mediterranean Herbs uses no salt, just oil and herbs. Salt pulls moisture from the fish as it marinates which can make it dry. This never happens to tuna cooked this way. The marinade simply makes it easy and delicious. You can use any combo of herbs as long as you keep the parsley and the scallions as a base. And it’s worth it. Success every time. Tuna deserves to be cooked well. It is rich in omega-3 oils and can be a great source of lean protein for cancer patients eating a Mediterranean diet for a healthy survivorship.
Preparation
- In a dish just large enough to fit the tuna steaks snugly in one layer, mix together the parsley, oregano, thyme, scallions, and oil.
- 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.
- 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.
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
Nutritional Information
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
*per serving
Ann's Tips and Tricks
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.
