SpiceCrusted Tuna Steaks with Cilantro and Basil Recipe Jamie Oliver from www.foodandwine.com
Introduction
Are you a fan of seafood? If you are, then you should try Jamie Oliver's Tuna Steak Recipe. This dish is perfect for those who want a healthy and delicious meal. Tuna is rich in omega-3 fatty acids, which is good for your heart. With Jamie Oliver's recipe, you can enjoy a tasty meal without worrying about your health.
Ingredients
To make Jamie Oliver's Tuna Steak Recipe, you will need the following ingredients:
2 tuna steaks
2 cloves of garlic, minced
1/2 teaspoon of chili flakes
1/2 teaspoon of dried oregano
1/2 teaspoon of dried basil
2 tablespoons of olive oil
1/2 teaspoon of salt
1/4 teaspoon of black pepper
1 lemon, sliced
Tuna Steaks
It is important to choose fresh tuna steaks for this recipe. You can buy them from your local fish market or grocery store. Make sure that the tuna steaks are about 1 inch thick. This will ensure that they cook evenly.
Garlic
Garlic adds flavor to the dish. Make sure to mince the garlic finely so that it will not burn when cooked.
Chili Flakes
Chili flakes add a bit of heat to the dish. If you do not like spicy food, you can omit this ingredient.
Dried Herbs
Dried herbs like oregano and basil add flavor to the dish. You can also use fresh herbs if you have them on hand.
Olive Oil
Olive oil is used to coat the tuna steaks before cooking. It also adds flavor to the dish.
Salt and Pepper
Salt and pepper are used to season the tuna steaks.
Lemon
Lemon slices are used to garnish the dish. They also add a hint of citrus flavor.
Instructions
To make Jamie Oliver's Tuna Steak Recipe, follow these steps:
Preheat your grill or grill pan on high heat.
In a small bowl, mix together the minced garlic, chili flakes, dried oregano, dried basil, olive oil, salt, and pepper.
Coat the tuna steaks with the mixture on both sides.
Place the tuna steaks on the grill or grill pan and cook for about 2-3 minutes on each side.
Remove the tuna steaks from the grill and let them rest for a few minutes.
Serve the tuna steaks with lemon slices on top.
Grilling
Grilling is the best way to cook tuna steaks. If you do not have a grill, you can use a grill pan.
Cooking Time
Cook the tuna steaks for about 2-3 minutes on each side. Do not overcook them as they will become dry and tough.
Resting Time
Let the tuna steaks rest for a few minutes before serving. This will allow the juices to distribute evenly throughout the meat.
Nutrition
Jamie Oliver's Tuna Steak Recipe is a healthy and nutritious meal. Tuna is rich in omega-3 fatty acids, which is good for your heart. Here is the nutritional information for this recipe:
Calories: 250
Protein: 30g
Carbohydrates: 2g
Fat: 13g
Saturated Fat: 2g
Cholesterol: 45mg
Sodium: 350mg
Potassium: 450mg
Fiber: 1g
Sugar: 0g
Calories
This dish has only 250 calories per serving, making it a perfect meal for those who are watching their weight.
Protein
Tuna is a good source of protein. This recipe has 30g of protein per serving, which is enough to keep you feeling full for a long time.
Carbohydrates
This dish has only 2g of carbohydrates per serving, making it a great option for those who are on a low-carb diet.
Fat
Tuna is a low-fat fish, and this recipe only has 13g of fat per serving.
Saturated Fat
The saturated fat in this dish is only 2g per serving, making it a healthy meal option.
Cholesterol
Tuna is low in cholesterol, and this dish only has 45mg of cholesterol per serving.
Sodium
This dish has 350mg of sodium per serving, which is relatively low compared to other seafood dishes.
Potassium
Tuna is high in potassium, which is good for your heart. This dish has 450mg of potassium per serving.
Fiber
This dish has 1g of fiber per serving, which is beneficial for digestive health.
Sugar
This dish has no sugar, making it a great option for those who are trying to avoid sugar in their diet.
Conclusion
Jamie Oliver's Tuna Steak Recipe is a healthy and delicious meal that you can enjoy any time of the day. It is easy to make and requires only a few ingredients. With this recipe, you can have a restaurant-quality meal at home. So, what are you waiting for? Try this recipe today and impress your family and friends with your cooking skills.
