Grilled Tuna with Mediterranean Herbs | Cook For Your Life
Grilled Tuna with Mediterranean Herbs- cook for your life- anti-cancer recipes

Grilled Tuna with Mediterranean Herbs

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Rated 4 out of 5
4 out of 5 stars (based on 25 reviews)

Clock Icon for Prep Time 30 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 6 ingredients

Grilled tuna with Mediterranean Herbs uses no salt, just oil and herbs. Salt pulls moisture from the fish as it marinates which can make it dry. This never happens to tuna cooked this way....


Ingredients

  • 1 Tablespoon Italian parsley, chopped
  • 2 Teaspoons oregano, chopped
  • 1 Teaspoon thyme or rosemary, chopped
  • 1 Scallion, white parts and green, finely chopped
  • 2 Tablespoons olive oil
  • 2 Yellow fin tuna steaks, 1” thick, about 1 lb total weight
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Nutrition Facts

Calories

155 cals

Fat

7 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

5 g

Carbohydrates

1 g

Sugar

0 g

Fiber

0 g

Protein

21 g

Sodium

40 mg

Directions

  1. In a dish just large enough to fit the tuna steaks snugly in one layer, mix together the parsley, oregano, thyme, scallions, and oil.
  2. When well blended, lay the tuna steaks on top, turning to coat them all over with the herb mixture. Cover the dish with plastic wrap and leave to marinate in the refrigerator for about 30 minutes, turning them once.
  3. Heat a stovetop cast iron grill. If a drop of water dropped on it evaporates immediately, it’s ready. Add the tuna steaks and sprinkle with a little sea salt. Cook 5 minutes on one side then flip and cook the steaks 3-5 minutes on the other. A shorter cooking time on the second side will give you a rarer steak. Carve the tuna into ¼” slices. Serve immediately.

Chef Tips

To find the most sustainable tuna, use the Monterey Bay Aquarium’s free app Seafood Watch. It will tell you the best fish to buy both for the health of oceans and species.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society