Zesty Grilled Tuna Steak with Colorful Veggie Medley
Steak Tuna: A Flavorful Delight
Steak Tuna is a delicious and vibrant dish that perfectly balances the rich flavor of tuna with fresh, colorful vegetables, complemented by a tangy sauce. This recipe is not only simple to prepare but also makes for a nutritious meal that can easily be packed for lunch or served at dinner. With its delightful presentation and harmonious flavors, Steak Tuna is sure to impress your family and friends.
Ingredients
| Ingredient | Amount |
|---|---|
| Tuna fillet | 1/4 kg (can be divided into 2 portions) |
| Salt | To taste |
| Ground black pepper | To taste |
| Lime juice | From 1 lime |
| For the Vegetables: | |
| Potatoes | 2, cut into chunks and fried |
| Carrot | 1 large |
| Green beans | 6 stalks |
| Broccoli | As needed |
| For the Sauce: | |
| Onion | 1, chopped |
| Garlic | 1 clove, minced |
| Tomato sauce | 1/2 bottle (small) |
| Chili sauce | 1/4 bottle (small) |
| Salt | To taste |
| Sugar | To taste |
| Ground black pepper | To taste |
| Water | 1 glass |
| Cooking oil | As needed |
Instructions
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Marinate the Tuna: Begin by cleaning the tuna fillet thoroughly. Marinate it with lime juice, a pinch of salt, and ground black pepper. Let it sit for approximately 5 minutes to absorb the flavors.
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Prepare the Vegetables: While the tuna is marinating, chop the accompanying vegetables into bite-sized pieces. Boil the carrot, green beans, and broccoli in a pot of water until they are tender but still crisp. Once done, drain them well to prevent overcooking. Meanwhile, fry the potato chunks until golden brown and crispy, then set aside.
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Cook the Tuna: Heat a non-stick frying pan over medium heat and add a splash of cooking oil. Grill the marinated tuna fillet in the pan, cooking it to your desired level of doneness—whether you prefer it seared or medium-rare, adjust the cooking time accordingly.
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Prepare the Sauce: In the same frying pan after removing the tuna, add a little more oil if necessary. Sauté the chopped onion and minced garlic until fragrant and translucent. Then, pour in the tomato sauce and chili sauce, adjusting the chili sauce quantity to your spice preference. Stir in the water and mix well.
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Season the Sauce: Add salt, sugar, and ground black pepper to taste. Cook the sauce on medium heat until it reduces slightly and thickens, which should take about 5–10 minutes. Stir occasionally to prevent sticking, and ensure that the flavors meld together beautifully.
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Plating: It’s time to assemble your dish! Since this recipe is perfect for a packed lunch, arrange the grilled tuna fillet on a serving plate. Neatly arrange the boiled vegetables and crispy potatoes around the tuna. Drizzle the rich sauce generously over the top, enhancing the visual appeal and flavor.
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Serve and Enjoy: If preparing for lunch, pack the dish into a meal container, arranging everything aesthetically. Your Steak Tuna is now ready to be enjoyed either immediately or later on as a delightful meal on-the-go.
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | Approximately 350 |
| Protein | 30g |
| Carbohydrates | 40g |
| Fat | 10g |
| Fiber | 5g |
This Steak Tuna recipe combines simplicity with vibrant flavors, making it a standout dish for any meal. The marinade infuses the tuna with zesty notes, while the colorful vegetables provide both texture and nutrition. Enjoy this dish as part of a balanced diet, and feel free to customize the vegetable sides according to your preference or seasonal availability. Happy cooking!
