Grilled Tuna Recipe with Lemon and Garlic Marinade is a healthy and delicious dish suitable for all family members. Tuna is not only rich in protein and healthy fatty acids like Omega-3, but it's also light and easy to digest. In this recipe, we’ll combine a mix of distinctive flavors, merging the acidity of lemon with the aromatic touch of garlic and thyme to create a tasty, quick-to-prepare dish.
-Ingredients:
2 fresh tuna steaks (preferably thick to retain flavor during grilling)
3 tablespoons extra virgin olive oil
Juice of 1 lemon (about 2 tablespoons)
Grated zest of 1 lemon (adds a unique flavor)
3 garlic cloves, minced
1 teaspoon dried thyme (or use fresh thyme for extra flavor)
½ teaspoon freshly ground black pepper
½ teaspoon salt (adjust to taste)
1 teaspoon ground coriander (optional for extra flavor)
Lemon slices for serving
Fresh parsley, chopped for garnish
-Instructions:
1. Prepare the Marinade:
In a deep bowl, mix the olive oil, lemon juice, lemon zest, minced garlic, thyme, black pepper, salt, and ground coriander. This mixture will give the tuna a refreshing and strong flavor.
You can also add a teaspoon of mustard if you prefer a sharper taste.
2. Marinate the Tuna Steaks:
Place the tuna steaks in a shallow dish or glass bowl.
Pour the marinade over the steaks, making sure to coat all sides evenly.
Let the tuna marinate for 30 minutes to an hour in the fridge. This step allows the fish to absorb all the delicious flavors.
3. Heat the Grill:
Preheat the grill to a high temperature (you can use a charcoal grill, gas grill, or even a stovetop grill pan).
If you're using a grill, brush the grill rack with a bit of oil to prevent sticking.
4. Grill the Tuna:
Place the tuna steaks on the hot grill.
Grill each side for 2-3 minutes, depending on the thickness of the steaks and your preferred level of doneness. For medium-rare tuna, ensure the fish remains slightly pink in the center.
Avoid overcooking the steaks as tuna can dry out quickly; fresh tuna only needs a short time on the heat.
5. Serve:
After grilling, let the tuna rest for a minute or two before serving.
Place the steaks on a serving plate and garnish with lemon slices and chopped parsley for a refreshing touch of color and flavor.
You can serve the grilled tuna alongside a fresh green salad or grilled vegetables like asparagus or carrots. It also pairs well with brown rice or quinoa for a complete meal.
-Additional Tips:
If you enjoy bold flavors, you can add a pinch of red pepper flakes to the marinade.
It's best to use high-quality fresh tuna, but if you’re using frozen tuna, ensure it’s fully thawed before marinating.
For an extra layer of flavor, you can substitute soy sauce for salt in the marinade, giving the dish an Asian twist.
Health Benefits: Tuna is a rich source of protein, vitamins, and essential minerals, such as vitamin D and potassium. Regular consumption promotes heart and artery health thanks to its Omega-3 fatty acids, which help lower bad cholesterol levels and improve brain function.
Conclusion: Grilled tuna is an ideal option for a quick dinner or a light lunch, as it’s prepared in a short time and offers rich flavors and high nutritional value. Try this recipe and enjoy the fresh Mediterranean flavors right at home!
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