Tuna Steaks with Creamy Garlic Sauce & Salad

 Description

This Mediterranean-style tuna steak dish is restaurant-quality yet incredibly simple. Thick, meaty tuna steaks are seasoned with warm spices, quickly pan-seared for a golden crust, and served with a rich, silky garlic cream sauce. Paired with a refreshing Mediterranean salad, this meal is light, flavorful, protein-packed, and ready in under 30 minutes. Perfect for weeknights or a healthy gourmet-style dinner.

 Ingredients

For the Tuna Steaks

• 2 tuna steaks (about 1½ inches thick)
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon paprika
• Salt & black pepper, to taste
• ½ teaspoon dried oregano
• Juice of ½ lemon

For the Creamy Garlic Sauce

• 1 tablespoon butter
• 3 cloves garlic, minced
• ½ cup heavy cream
• ¼ cup chicken broth (or vegetable broth)
• 1 teaspoon Dijon mustard
• 1 tablespoon lemon juice
• Salt & pepper, to taste
• 1 tablespoon grated Parmesan (optional, for a richer sauce)

For the Mediterranean Salad

• 1 cup cherry tomatoes, halved
• 1 small cucumber, chopped
• ¼ small red onion, thinly sliced
• ¼ cup olives (kalamata or green)
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• Salt & pepper to taste

 Instructions

1. Prepare the Tuna Steaks

1. Pat tuna steaks dry.
2. Rub with olive oil, garlic powder, onion powder, paprika, oregano, salt, pepper, and lemon juice.
3. Heat a non-stick skillet over medium-high heat.
4. Sear the tuna:
   • Rare: 1–2 minutes per side
   • Medium: 3 minutes per side
   • Well-done: 4–5 minutes per side
5. Remove tuna and set aside to rest.

2. Make the Creamy Garlic Sauce

1. In the same skillet, reduce heat to medium.
2. Add butter and garlic → sauté 30 seconds.
3. Add cream, broth, Dijon, lemon juice, and Parmesan (optional).
4. Simmer 2–3 minutes until slightly thickened.
5. Taste and season.

3. Make the Mediterranean Salad

1. Combine tomatoes, cucumber, onion, olives, and parsley.
2. Drizzle with olive oil, lemon juice, salt, and pepper.
3. Toss gently.

4. Serve

Plate tuna steaks, spoon creamy garlic sauce on top, and serve with fresh Mediterranean salad on the side.

 Notes

• Tuna cooks very fast — watch carefully to avoid overcooking.
• Choose fresh, high-quality tuna for best flavor.
• You can substitute cream with evaporated milk for a lighter sauce.
• Add chili flakes if you like heat.
• Sauce thickens as it cools — add a splash of broth if needed.

 Tips

• Perfect sear: Preheat pan until VERY hot before adding tuna.
• Don’t move the steaks while cooking; let them form a crust.
• Extra flavor: Marinate tuna 10 minutes beforehand.
• Low-carb option: Replace salad with steamed broccoli or sautéed zucchini.
• Meal prep: Cook tuna rare → it won’t dry out when reheated.

 Servings

This recipe serves 2 hearty portions.

 Nutritional Info (Approx. per serving)

• Calories: 450–520
• Protein: 45–50 g
• Carbs: 7–10 g
• Fat: 28–32 g
• Fiber: 2 g
• Sugar: 3 g

 Health Benefits

• Tuna provides lean, high-quality protein.
• Rich in omega-3 fatty acids for heart & brain health.
• Garlic + lemon support digestion & immunity.
• Mediterranean salad adds antioxidants, fiber, and hydration.
• Low in carbs and high in healthy fats.

 Q/A

Q: Can I grill the tuna instead?

Yes — grill 2–3 minutes per side for medium.

Q: Can I use canned tuna?

Not for this recipe — canned tuna won’t sear properly. Use fresh or frozen steaks.

Q: What can I serve this with?

Rice, quinoa, mashed potatoes, couscous, roasted veggies, or garlic bread.

Q: How do I know when tuna is done?

It should be lightly pink inside for best texture. Overcooking makes it dry.