Pan-seared tuna with vegetables

Name: Pan-seared tuna with vegetables
Ingredients: 400 g fresh tuna steaks; 10 g butter; 1/2 teaspoon salt; 1/4 teaspoon ground pepper; 1/2 teaspoon garlic powder; 1 medium yellow pepper (150 g); 1 medium red pepper (150 g); 4 cherry tomatoes (60 g); 3 medium mushrooms (90 g); 1 medium zucchini (250 g); 15 ml olive oil; 1/4 teaspoon salt

Fish - Pan-seared tuna with vegetables by Ancuta E. - Recipia

Pan-seared tuna with vegetables is served warm for lunch or dinner, with a browned tuna steak and vegetables that are still slightly firm. The pepper, zucchini, mushrooms and cherry tomatoes brown alongside the tender fish. I’m not usually a fish person, but I kept seeing fresh tuna recipes on Paprika and wanted to try it. I liked it so much that I chose it over pork neck, and I pick steaks that are about the same thickness. Prep: 15 minutes. Cook: 18 minutes. Total time: 33 minutes. Serves: 2. About 440 kcal and 60 g protein per serving.

Ingredients

For the tuna

400 g fresh tuna steaks
10 g butter
1/2 teaspoon salt
1/4 teaspoon ground pepper
1/2 teaspoon garlic powder

For the vegetables

1 medium yellow pepper (150 g)
1 medium red pepper (150 g)
4 cherry tomatoes (60 g)
3 medium mushrooms (90 g)
1 medium zucchini (250 g)
15 ml olive oil
1/4 teaspoon salt

Preparation

1. Cut the peppers, cherry tomatoes, mushrooms and zucchini into strips about finger-thick. Pat the tuna steaks dry with paper towels, then season them with 1/2 teaspoon salt, 1/4 teaspoon pepper and 1/2 teaspoon garlic powder. 2. Heat a pan with 10 g butter over medium heat. Cook the tuna for 4 minutes on each side, until the center is cooked through and opaque. 3. In another pan, heat 1 tablespoon olive oil. Add the vegetables and cook for 10 minutes, stirring constantly; they are ready when their edges are browned and they still hold their shape. Sprinkle with 1/4 teaspoon salt.

Notes

Serve with plain rice or bread, something to mop up the vegetable juices. Choose steaks with a clean smell and about the same thickness; thinner ones dry out faster. If the pan is too crowded, the vegetables release water and steam instead of browning. Keep the dish in a sealed container in the fridge for up to 3 days. For a dairy-free version, replace the butter with 10 g olive oil; butter contains milk.