Tuna with Roasted Peppers and Pine Nuts
Elevate your weeknight dinner with this flavorful and vibrant *Tuna with Roasted Peppers and Pine Nuts*. This Mediterranean-inspired recipe brings together perfectly seared tuna steaks, smoky roasted red and yellow bell peppers, and the nutty crunch of toasted pine nuts, all tied together with a zesty garlic-lemon dressing. With just 15 minutes of prep and simple cooking techniques, this dish is as quick as it is impressive. The fresh parsley garnish adds a burst of herbal brightness, making it not only delicious but visually stunning. Serve this dish as a light yet satisfying main course, perfect for warm evenings or when you’re craving a healthy, protein-packed meal. Keywords: tuna steak recipe, roasted peppers, Mediterranean tuna, pine nut recipes, healthy seafood dinner.
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Ingredients
- 2 pieces (6 oz each) tuna steaks
- 2 medium red bell peppers
- 2 medium yellow bell peppers
- 3 tablespoons pine nuts
- 4 tablespoons olive oil
- 2 cloves garlic
- 1 tablespoon lemon juice
- 2 tablespoons (chopped) fresh parsley
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Directions
Step 1
Preheat your oven to 400°F (200°C).
Step 2
Cut the red and yellow bell peppers into quarters, removing the stems, seeds, and membranes. Place them skin-side up on a baking sheet lined with parchment paper.
Step 3
Drizzle the peppers lightly with 1 tablespoon of olive oil and roast in the oven for 15-20 minutes, or until the skin is blistered and slightly charred.
Step 4
While the peppers roast, toast the pine nuts in a dry skillet over medium heat for 2-3 minutes, stirring frequently, until golden and fragrant. Remove from the skillet and set aside.
Step 5
Rub the tuna steaks with 1 tablespoon of olive oil and season both sides with salt and black pepper.
Step 6
Heat a large skillet or grill pan over medium-high heat. Sear the tuna steaks for about 2-3 minutes per side for medium-rare, or longer to your preferred doneness. Remove from the pan and let rest.
Step 7
Once the peppers are roasted, transfer them to a bowl and cover tightly with plastic wrap. Let them steam for 5 minutes, then peel off the skins and slice the peppers into thin strips.
Step 8
In a small bowl, whisk together the remaining 2 tablespoons of olive oil, minced garlic, and lemon juice to create a dressing.
Step 9
Arrange the sliced roasted peppers on a serving platter, top with the seared tuna steaks, and sprinkle with toasted pine nuts and fresh parsley.
Step 10
Drizzle the garlic-lemon dressing over the dish, and serve immediately.
Nutrition Facts
| Serving size | (992.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1254.9 |
| Total Fat 77.1g | 0% |
| Saturated Fat 10.9g | 0% |
| Polyunsaturated Fat 14.0g | |
| Cholesterol 132.5mg | 0% |
| Sodium 1312.3mg | 0% |
| Total Carbohydrate 40.2g | 0% |
| Dietary Fiber 9.4g | 0% |
| Total Sugars 22.4g | |
| Protein 98.0g | 0% |
| Vitamin D 441.8IU | 0% |
| Calcium 101.2mg | 0% |
| Iron 8.2mg | 0% |
| Potassium 2733.3mg | 0% |
Source of Calories