Tuna with Roasted Peppers and Pine Nuts
Elevate your weeknight dinner with this flavorful and vibrant *Tuna with Roasted Peppers and Pine Nuts*. This Mediterranean-inspired recipe brings together perfectly seared tuna steaks, smoky roasted red and yellow bell peppers, and the nutty crunch of toasted pine nuts, all tied together with a zesty garlic-lemon dressing. With just 15 minutes of prep and simple cooking techniques, this dish is as quick as it is impressive. The fresh parsley garnish adds a burst of herbal brightness, making it not only delicious but visually stunning. Serve this dish as a light yet satisfying main course, perfect for warm evenings or when you’re craving a healthy, protein-packed meal. Keywords: tuna steak recipe, roasted peppers, Mediterranean tuna, pine nut recipes, healthy seafood dinner.
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Recipe Information
Ingredients
- 2 pieces (6 oz each) tuna steaks
- 2 medium red bell peppers
- 2 medium yellow bell peppers
- 3 tablespoons pine nuts
- 4 tablespoons olive oil
- 2 cloves garlic
- 1 tablespoon lemon juice
- 2 tablespoons (chopped) fresh parsley
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Preheat your oven to 400°F (200°C).
Cut the red and yellow bell peppers into quarters, removing the stems, seeds, and membranes. Place them skin-side up on a baking sheet lined with parchment paper.
Drizzle the peppers lightly with 1 tablespoon of olive oil and roast in the oven for 15-20 minutes, or until the skin is blistered and slightly charred.
While the peppers roast, toast the pine nuts in a dry skillet over medium heat for 2-3 minutes, stirring frequently, until golden and fragrant. Remove from the skillet and set aside.
Rub the tuna steaks with 1 tablespoon of olive oil and season both sides with salt and black pepper.
Heat a large skillet or grill pan over medium-high heat. Sear the tuna steaks for about 2-3 minutes per side for medium-rare, or longer to your preferred doneness. Remove from the pan and let rest.
Once the peppers are roasted, transfer them to a bowl and cover tightly with plastic wrap. Let them steam for 5 minutes, then peel off the skins and slice the peppers into thin strips.
In a small bowl, whisk together the remaining 2 tablespoons of olive oil, minced garlic, and lemon juice to create a dressing.
Arrange the sliced roasted peppers on a serving platter, top with the seared tuna steaks, and sprinkle with toasted pine nuts and fresh parsley.
Drizzle the garlic-lemon dressing over the dish, and serve immediately.
Nutrition Facts
Calories |
666 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.6 g | 49% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 4.6 g | ||
| Cholesterol | 85 mg | 28% | |
| Sodium | 582 mg | 25% | |
| Total Carbohydrate | 27.6 g | 10% | |
| Dietary Fiber | 6.9 g | 25% | |
| Total Sugars | 15.0 g | ||
| Protein | 54.7 g | 109% | |
| Vitamin D | 8.5 mcg | 42% | |
| Calcium | 59 mg | 5% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 1437 mg | 31% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
