Olive Oil-Poached Tuna

May 08, 2023May 8, 20230 1

Olive Oil-Poached Tuna, a healthy, flavorful and easy-to-make seafood dish

by The Chefin Seafood

Prep

10 min

Cook

30-45 min

Ready In

40-55 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

700

Sugar

Fat

56g

If you're looking for a healthy and flavorful way to prepare tuna, look no further than olive oil-poaching. This cooking method involves gently cooking the tuna in olive oil until it is moist and tender, while infusing it with the delicious flavors of garlic, thyme, and red pepper flakes. Not only is this dish easy to make, but it is also packed with protein and heart-healthy fats that can help improve your overall health. Serve with a side of roasted vegetables or a fresh salad for a nutritious and satisfying meal.

Instructions

1.	Preheat the oven to 200°F (93°C).
2.	Season the tuna steaks generously with salt and place them in a baking dish in a single layer.
3.	Add the garlic, thyme, and red pepper flakes to the baking dish.
4.	Pour enough olive oil over the tuna to cover it completely.
5.	Place the baking dish in the preheated oven and bake until the tuna is cooked to your desired level of doneness, about 30-45 minutes for medium-rare.
6.	Using a slotted spoon, carefully remove the tuna from the oil and transfer it to a plate.
7.	Discard the garlic, thyme, and red pepper flakes before serving.

PROS

Olive oil-poaching is an easy and delicious cooking method that keeps the tuna moist and flavorful.

This dish is high in protein and healthy fats, making it a great option for a nutritious meal.

CONS

Olive oil has a high calorie and fat content, so this dish should be enjoyed in moderation as part of a balanced diet.

HEALTH & BENEFITS

Tuna is a great source of protein and heart-healthy omega-3 fatty acids, which can help improve brain and heart function.
Olive oil is rich in monounsaturated fats, which can help reduce inflammation and lower the risk of heart disease.

	2 thick-cut ahi tuna steaks
	2 cloves garlic , bruised
	6 sprigs fresh thyme
	1 pinch red pepper flakes , or to taste
	2 cups olive oil , or as needed
	sea salt to taste