tuna steak marinade jamie oliver janiis123 from janiis123.blogspot.com
Introduction
Tuna is a popular fish among seafood lovers because of its meaty texture and distinct taste. It is also known to be a good source of protein, omega-3 fatty acids, and other essential nutrients. One of the best ways to cook tuna is by searing it as a steak. In this article, we will be sharing with you Jamie Oliver's take on how to cook a delicious and healthy tuna steak.
Ingredients
To make Jamie Oliver's tuna steak recipe, you will need the following ingredients:
4 tuna steaks, about 200g each
1 tablespoon of sesame oil
1 tablespoon of vegetable oil
1 tablespoon of soy sauce
1 tablespoon of honey
1 lime, juiced
1 red chili, deseeded and finely sliced
2 cloves of garlic, finely chopped
A handful of fresh coriander, chopped
A pinch of sea salt and black pepper
Instructions
To cook Jamie Oliver's tuna steak recipe, follow these steps:
Start by preparing the marinade. In a small bowl, mix together the sesame oil, vegetable oil, soy sauce, honey, lime juice, chili, garlic, coriander, salt, and pepper.
Place the tuna steaks in a shallow dish and pour the marinade over them. Rub the marinade all over the tuna steaks, making sure they are fully coated. Cover the dish with cling film and refrigerate for at least 30 minutes.
When you are ready to cook the tuna steaks, remove them from the fridge and let them come to room temperature for about 10-15 minutes.
Heat a griddle pan over high heat. Once the pan is hot, place the tuna steaks on it and cook for about 2-3 minutes on each side, or until they are seared and golden brown on the outside but still pink in the middle.
Remove the tuna steaks from the pan and let them rest for a few minutes before slicing them.
Serve the sliced tuna steaks with a drizzle of the remaining marinade and some extra coriander leaves on top.
Nutrition
This tuna steak recipe by Jamie Oliver is not only delicious but also healthy. Each serving of tuna steak (about 200g) contains approximately:
360 calories
54g of protein
10g of fat
9g of carbohydrates
1g of fiber
8g of sugar
Tuna is also a good source of vitamins B12, D, and E, as well as minerals like selenium, magnesium, and potassium. It is low in saturated fat and high in omega-3 fatty acids, which are important for heart health.
Conclusion
If you are looking for a simple and healthy way to cook tuna steak, Jamie Oliver's recipe is definitely worth trying. The marinade adds a delicious flavor to the tuna without overpowering it, and the seared texture gives it a nice crunch. Serve it with some steamed veggies or a salad for a complete meal. Bon appetit!
