Tuna With Olives and Tomatoes

May 08, 2023May 8, 20230 2
Tuna With Olives and Tomatoes recipe for a healthy dinner
in Seafood

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 tablespoons olive oil
4 tuna steaks , each 6 oz and 3/4 inch thick
salt
freshly ground pepper
1 yellow onion , thinly sliced
3 large garlic cloves , minced
1 can diced tomatoes
1/2 cup full-bodied red wine , such as merlot
1/8 teaspoon red pepper flakes
1/3 cup green olives or 1/3 cup black olives
1 tablespoon small caper , rinsed and drained
2 tablespoons pine nuts , toasted
2 tablespoons finely shredded fresh basil

Nutrision Information

Servings Per Recipe
4
Calories
348
Sugar
4g
Fat
24g
Tuna With Olives and Tomatoes is a classic Italian dish that is easy to make and full of flavor. The dish is made by searing tuna steaks and then topping them with a simple tomato sauce that has been infused with olives, capers, and toasted pine nuts. The result is a dish that is tangy, salty, and savory all at once. This dish is perfect for a healthy weeknight dinner and is sure to impress even the toughest food critic.

Instructions

1.Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.
2.Season the tuna steaks with salt and pepper.
3.Cook the tuna steaks for 2-3 minutes per side, or until golden brown and cooked to your liking.
4.Remove the tuna steaks from the skillet and set aside.
5.Add the remaining 2 tablespoons of olive oil to the same skillet over medium heat.
6.Add the thinly sliced onion and minced garlic.
7.Sauté the onions and garlic for 4 to 5 minutes, or until softened.
8.Add the can of diced tomatoes, red wine, and red pepper flakes to the skillet.
9.Bring the mixture to a simmer and reduce the heat to medium-low.
10.Add the green or black olives, capers, and toasted pine nuts to the skillet.
11.Simmer the tomato sauce for 10 to 15 minutes, or until it has thickened.
12.Season the tomato sauce with salt and pepper to taste.
13.Spoon the tomato sauce over the tuna steaks and sprinkle with finely shredded fresh basil.

PROS

This Tuna With Olives and Tomatoes recipe is low in calories and high in protein and healthy fat.

The dish is quick and easy to make and has a deliciously zesty flavor.

CONS

Canned tomatoes can be high in sodium, so it’s important to choose a brand with no added salt if possible.

Tuna should not be overcooked, as it can become dry and tough.

HEALTH & BENEFITS

Tuna is a great source of omega-3 fatty acids, which have been linked to promoting heart health and reducing inflammation in the body.
Olives contain healthy monounsaturated fat, which can help lower cholesterol levels and reduce the risk of heart disease.
Tomatoes are rich in vitamins A and C, fiber, and lycopene, a powerful antioxidant that may help protect against certain types of cancer.

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