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Pan cooked tuna steak with polenta ON THE PLAte

Pan cooked tuna steak with polenta

Livia Dabrowski
You won't believe but pan-seared tuna makes a perfect combination with polenta and sauteed vegetables. This recipe makes perfect dinner and the taste is unforgettable.
Prep Time 20 mins
Cook Time 30 mins
Total Time 50 mins
Course Main Course
Cuisine Mediterranean
Servings 4 people

Ingredients
  

Pan-Seared Tuna

  • 1 ½ pound tuna steak 600 g
  • 2 tsp sea salt
  • 2 tsp fresh pepper
  • 1 tbsp olive oil
  • 1 tbsp oregano
  • 2 tsp allspice
  • 2 tsp red pepper

Polenta

  • 3 cups yellow cornmeal coarse 440 g
  • 3 tbsp butter
  • 6 cups water 1.5 liter
  • 2 tsp salt

Sauteed Vegetables

  • 1 red pepper
  • 2 tomatoes
  • 1 onion
  • 2 cloves garlic
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp red paprika

Instructions
 

  • Bring 1.5L of water to a boil in a heavy large saucepan
  • Prepare the herbs to marinade tuna by combining all the tuna marinade ingredients and then generously smear it all over the tuna steaks
    herbs for pan cooked tuna steak
  • Chop all the vegetables
    Vegetables prepared in the pan
  • Sautee the vegetables for a few minutes and add the red paprika, salt, pepper.
    Pan cooked tuna steak with polenta, vegetables sautes
  • when the water is boiling, add 2 teaspoons of salt. Gradually whisk in the cornmeal.
    Reduce the heat to low and cook until the mixture thickens and the cornmeal is tender, stirring frequently about 15 minutes. Turn off the heat. Add the butter, and stir until melted.
  • After the polenta and veggies are done sear the marinated steaks for 1 minute on each side on a very hot pan with a little bit of oil.
    Pan cooked tuna steak prepared
  • Pan cooked tuna steak in the pan
  • Pan cooked tuna steak
  • Spread it on the plates, sending a rectangular rectangle volume, put the tuna slices on top and add stew vegetables around the polenta and add some sauteed veggies on the fish, too.
    Pan cooked tuna steak with polenta
Keyword Diabetic-Friendly Recipe, Healthy Recipe, Pan Cooked Tuna Steak