Imagine a dish that transports you to the sun-drenched coastlines of the Mediterranean with just one bite - our Grilled Tuna over Arugula with Lemon is exactly that culinary journey! This elegant yet incredibly simple recipe transforms ordinary ingredients into an extraordinary meal that's both nutritious and bursting with vibrant flavors. Whether you're a seafood enthusiast or looking to impress dinner guests with minimal effort, this recipe promises a restaurant-quality experience right in your own kitchen.
Prep Time: 5 mins
Cook Time: 10 mins
Total Time: 15 mins
Cuisine: Mediterranean
Serves: 2 servings
Ingredients
- 2 tuna steaks
- 4 cups arugula
- 1 lemon, juiced
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions
- Remove tuna steaks from refrigerator 30 minutes before cooking to allow them to reach room temperature, which ensures even cooking.
- Pat tuna steaks dry with paper towels to remove excess moisture, which helps achieve a perfect sear.
- Season both sides of the tuna steaks generously with salt and freshly ground black pepper.
- Preheat a grill pan or outdoor grill to high heat, ensuring the cooking surface is very hot to create a nice sear on the tuna.
- Brush tuna steaks with 1 tablespoon of olive oil, coating them evenly to prevent sticking and enhance flavor.
- Place tuna steaks on the hot grill and cook for approximately 2-3 minutes on each side for medium-rare, depending on thickness. Avoid overcooking to maintain tenderness.
- While tuna is cooking, arrange fresh arugula on serving plates, creating a vibrant green base for the fish.
- Squeeze fresh lemon juice over the arugula and drizzle remaining olive oil, tossing leaves lightly to coat.
- Once tuna is cooked, remove from grill and let rest for 1-2 minutes to allow juices to redistribute.
- Slice tuna steaks against the grain and place atop the dressed arugula.
- Garnish with additional lemon wedges and a final sprinkle of sea salt if desired.
- Serve immediately while tuna is still warm and arugula is crisp.
Tips
- Achieving the perfect grilled tuna requires a few critical techniques: • Temperature is key: Always let tuna reach room temperature before grilling to ensure even cooking. • Pat those steaks dry: Removing moisture helps create that gorgeous, crispy exterior sear. • High heat is your friend: A scorching hot grill pan creates beautiful grill marks and locks in flavor. • Timing matters: For medium-rare, aim for 2-3 minutes per side - overcooking will make tuna tough. • Rest your protein: Let tuna rest 1-2 minutes after grilling to redistribute delicious juices. • Fresh ingredients make all the difference: Use high-quality, fresh tuna and just-picked arugula for maximum flavor.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 3g
Protein: 35g
Fat: 12g
Saturated Fat: 2g
Cholesterol: 55mg
