Tuna Steak with a Lemon Caper Sauce

A tuna is a saltwater fish that belongs to the tribe Thunnini, a subgrouping of the Scombridae (mackerel) family. The Thunnini comprise 15 species across five genera, the sizes of which vary greatly, ranging from the bullet tuna (max length: 50 cm or 1.6 ft, weight: 1.8 kg or 4 lb) up to the Atlantic bluefin tuna (max length: 4.6 m or 15 ft, weight: 684 kg or 1,508 lb), which averages 2 m (6.6 ft) and is believed to live up to 50 years. Tuna, opah and mackerel sharks are the only species of fish that can maintain a body temperature higher than that of the surrounding water. An active and agile predator, the tuna has a sleek, streamlined body, and is among the fastest- swimming pelagic fish - the yellowfin tuna, for example, is capable of speeds of up to 75 km/h (47 mph).

Prep Time 10 mins

Cook Time 5 mins

Rest Time 4 mins

Total Time 19 mins

Courses: Mains

Difficulty: Intermediate

Servings: 2

Calories: 730

Dietary: Pescatarian

Ingredients

Tuna

750 g tuna steaks
1/2 tsp sesame seeds
salt
black pepper
olive oil

Lemon Caper Sauce

40 g capers
25 g fresh parsley
75 ml olive oil
1 lemon (juice and zest)
1 egg yolk (from a fresh British Lion-marked egg, or use pasteurised egg yolk)
1/2 tsp salt
1/2 tsp black pepper

Instructions

1
Remove the covered tuna steaks from the refrigerator 15–20 minutes before cooking while you prepare the sauce.
Keep the tuna refrigerated until this point and avoid leaving it at room temperature for an extended period.
2
Since these take a ridiculously short time to cook it is vital you have your sauce ingredients all ready and good to go.
3
Prepare the tuna steaks by seasoning generously with salt and pepper on all sides, then drizzle with a little oil.
4
Purée the capers and parsley as finely as you can. In a small to medium bowl combine the egg yolk, capers, parsley, olive oil, and the juice and zest of the lemon thoroughly. Serve the sauce cold; it can also double as the salad dressing.
5
Heat a large non-stick griddle over a fierce heat. If the tuna was sold as suitable for raw or lightly cooked consumption, and has been handled according to the supplier's guidance, sear each side for up to 60 seconds and the edges for 10–15 seconds. For cross-hatching, rotate the steaks 90 degrees after 30 seconds. Otherwise, cook the tuna through rather than serving it rare.
Only serve tuna rare or lightly cooked when the product is specifically suitable for that use and the supplier's handling guidance has been followed.
6
When seared, sprinkle with the sesame seeds if desired and allow to rest for 3–4 minutes before serving.
7
Slice the steaks in half, spoon the sauce over the tuna and serve.

Nutrition Facts

Servings 2

Amount Per Serving
Calories 730kcal

% Daily Value *
Total Fat 38.0g59%
Saturated Fat 5.9g30%
Cholesterol 131mg44%
Sodium 1304mg55%
Potassium 1794mg52%
Total Carbohydrate 2.1g1%
Dietary Fiber 1.5g6%
Sugars 0.8g
Protein 95.8g192%

Vitamin C 33.3 mg
Calcium 53 mg
Iron 4.3 mg
Vitamin D 480 IU

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

You require a nice thick steak or it will be overcooked in a matter of seconds. Serve with a simple rocket or leafy salad with cherry tomatoes that have been slightly roasted in the oven, drizzled in a little oil or with grilled leeks, as ever, it is your choice. Finally serve with a sprinkling of black and white sesame seeds atop the steak.