Clean Eating Lunch

Seared Black Pepper Crusted Ahi Tuna Steaks

with Leek and Olives
4.6
Average: 4.6 (5 votes)
(5 votes)
Seared Black Pepper Crusted Ahi Tuna Steaks

Seared Black Pepper Crusted Ahi Tuna Steaks - Buttery-soft and spicy tuna with Mediterranean vegetables

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Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
482
calories
Calories

Healthy, because

Even smarter

Nutritional values

Tuna contains several important nutrients, such as omega-3 fatty acids, vitamins A, D, E and iodine. Their interaction lowers cholesterol levels, improves blood values and strengthens the thyroid gland.

Even though tuna is extremely healthy, you should not eat the fish every day, because the fish stocks are threatened and the fishing methods can cause unwanted by-catch. For conscious consumption, the MSC label is currently a good guide. 

1 serving contains
(Percentage of daily recommendation)
Calorie482 kcal(23 %)
Protein43 g(44 %)
Fat27 g(23 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A1.1 mg(138 %)
Vitamin D8.7 μg(44 %)
Vitamin E4 mg(33 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin21.9 mg(183 %)
Vitamin B₆1.1 mg(79 %)
Folate109 μg(36 %)
Pantothenic acid1.4 mg(23 %)
Biotin5.9 μg(13 %)
Vitamin B₁₂7 μg(233 %)
Vitamin C54 mg(57 %)
Potassium888 mg(22 %)
Calcium261 mg(26 %)
Magnesium72 mg(24 %)
Iron4.1 mg(27 %)
Iodine87 μg(44 %)
Zinc1.5 mg(19 %)
Saturated fatty acids5.7 g
Uric acid385 mg
Cholesterol73 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 teaspoons black peppercorns
1 teaspoon white peppercorns
11 ounces Tuna (center piece)
1 stalk Leeks
2 garlic
2 ounces black olives (pitted)
3 sprigs parsley
1 Orange
1 ½ tablespoons olive oil
salt
peppers
How healthy are the main ingredients?
Tunaolive oilparsleyLeekgarlicOrange
Preparation

Kitchen utensils

1 Skillet, 1 Small skillet, 1 Bowl, 1 Plate, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Mortar, 1 Slotted spatula

Preparation steps

1.
Seared Black Pepper Crusted Ahi Tuna Steaks preparation step 1

Crush black and white peppercorns in a mortar and put on a plate.

2.
Seared Black Pepper Crusted Ahi Tuna Steaks preparation step 2

Cut tuna lengthwise into 2 cylindrical pieces.

3.
Seared Black Pepper Crusted Ahi Tuna Steaks preparation step 3

Roll tuna pieces in peppercorns to coat.

4.
Seared Black Pepper Crusted Ahi Tuna Steaks preparation step 4

Cut leek diagonally into approximately 1/2-inch slices.

5.
Seared Black Pepper Crusted Ahi Tuna Steaks preparation step 5

Carefully rinse leek slices in several changes of cold water, keeping rounds intact if possible. Remove and drain well.

6.
Seared Black Pepper Crusted Ahi Tuna Steaks preparation step 6

Peel the garlic and thinly slice. Coarsely chop the olives.

7.
Seared Black Pepper Crusted Ahi Tuna Steaks preparation step 7

Rinse the parsley, shake dry, pluck leaves and coarsely chop. Squeeze orange to yield approximately 2/3 cup juice.

8.
Seared Black Pepper Crusted Ahi Tuna Steaks preparation step 8

Heat 1 tablespoon oil in a pan over medium heat. Cook leek and garlic, stirring frequently, until softened, 3 to 4 minutes.

9.
Seared Black Pepper Crusted Ahi Tuna Steaks preparation step 9

Add olives and orange juice and bring to a boil. Cover and cook until slightly reduced, about 3 minutes, then season with salt and pepper.

10.
Seared Black Pepper Crusted Ahi Tuna Steaks preparation step 10

Meanwhile, heat the remaining oil in a skillet. Cook the tuna loins until seared and golden, about 45 seconds per side.

11.
Seared Black Pepper Crusted Ahi Tuna Steaks preparation step 11

Combine parsley and leek mixture and arrange on a plate. Cut tuna into slices, arrange on top, and serve.