Get ready to embark on a culinary journey with this seared tuna with avocado and salsa verde recipe. This dish offers a unique blend of flavors thanks to its diverse ingredients, with the zesty salsa verde perfectly complementing the rich, meaty tuna and creamy avocado. Whether you're planning a dinner party or just looking for an exciting new dish to try, this recipe is sure to impress.
Some ingredients might not be readily available in your pantry. Anchovy paste is a staple in Mediterranean cooking often used to increase umami flavors. Find it in the canned fish aisle or in the international section of your supermarket. Capers are small pickled flower buds and can be found in the pickles and olives aisle. For tuna steaks, visit your local fish market or the seafood section of your supermarket for the freshest options.
Ingredients for Seared Tuna with Avocado and Salsa Verde
Flat leaf parsley leaves: This herb brings a fresh and slight peppery flavor to the salsa verde.
Capers: These are used to add a punch of tanginess to the salsa verde.
Garlic: It provides a robust flavor to the salsa verde.
Lemon juice: It offers a tangy flavor to the salsa verde.
Anchovy paste: It enhances the umami taste in the salsa verde.
Dijon mustard: It adds a tangy and spicy flavor to the salsa verde.
Salt: It brings out the flavors of all the ingredients.
Black pepper: It adds a slight heat to the recipe.
Olive oil: It's used to sear the tuna and make the salsa verde.
Tuna steaks: These are the star of the dish, meaty and satisfying.
Avocado: It provides a creamy texture and a slight nutty flavor to the dish.
One reader, Amandi Watters says:
This seared tuna with avocado and salsa verde recipe is a game-changer! The combination of the perfectly seared tuna with the creamy avocado and zesty salsa verde is simply divine. It's a burst of fresh flavors that will leave your taste buds dancing. I highly recommend trying this recipe!
Mastering the Techniques for Perfect Seared Tuna
How to make salsa verde: Combine parsley, capers, garlic, lemon juice, anchovy paste, mustard, salt, and pepper in a food processor. Pulse to chop, then slowly add olive oil to make a coarse puree.
How to cook tuna steaks: Rub tuna steaks with oil, salt, and pepper. Cook on a grill pan or cast-iron pan over moderately high heat for 3-4 minutes per side for medium-rare.
How to serve: Top the tuna steaks with avocado and drizzle with the salsa verde.
How to choose fish alternatives: Firm fish steaks such as sturgeon, mako shark, and swordfish can be used as alternatives to tuna. Cook them longer until just done, rather than medium-rare.
How to pair with wine: The bold flavors of the dish pair well with white wines with high acidity, such as Sancerre or a lighter-styled Muscadet de Sèvre et Maine from the Loire Valley in France.
How To Make Seared Tuna with Avocado and Salsa Verde Recipe
Italian-inspired salsa verde with anchovies, capers, parsley add some freshness to the thick tuna steaks and the mild and creamy avocados.
Serves:
Ingredients
- cupflat leaf parsley leaves,lightly packed
- 3tbspcapers,drained
- 1clovegarlic
- 4tsplemon juice
- 1tspanchovy paste
- ½tspdijon mustard
- ¾tspsalt
- ¼tspfresh ground black pepper
- ½cupolive oil,(plus 1 tbsp)
- 4tuna steaks
- 1avocado
Instructions
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Put the parsley, capers, garlic, lemon juice, anchovy paste, mustard, salt and pepper into a food processor.
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Pulse to chop, six to eight times.
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With the machine running, add the ½ cup oil in a thin stream to make a coarse puree.
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Leave the sauce in the food processor and, if necessary, pulse to re-emulsify just before serving.
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Heat a grill pan or heavy cast-iron pan over moderately high heat.
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Rub the tuna steaks all over with the 1 tablespoon oil.
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Sprinkle with salt and pepper.
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Cook the fish for 3 minutes.
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Turn and cook until done to taste, which can be 3 to 4 minutes longer for medium-rare.
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To serve, top the tuna steaks with the avocado and drizzle with the sauce.
Nutrition
- Calories: 511.17kcal
- Fat: 35.40g
- Saturated Fat: 5.13g
- Trans Fat: 0.03g
- Monounsaturated Fat: 24.88g
- Polyunsaturated Fat: 4.06g
- Carbohydrates: 5.38g
- Fiber: 3.69g
- Sugar: 0.50g
- Protein: 43.05g
- Cholesterol: 67.15mg
- Sodium: 608.67mg
- Calcium: 21.62mg
- Potassium: 1015.59mg
- Iron: 1.96mg
- Vitamin A: 36.45µg
- Vitamin C: 8.04mg
Pro Tip for Achieving Restaurant-Quality Seared Tuna
When searing tuna steaks, it's important to have your pan very hot before adding the fish. This ensures a nice, crispy sear on the outside while keeping the inside tender and juicy. Additionally, avoid moving the steaks around in the pan too much as this can prevent them from developing a good crust. Just let them cook undisturbed for the recommended time, then flip and repeat on the other side.
Time-Saving Tips for Preparing This Tuna Recipe
Prep ahead: Chop and prepare the salsa verde ingredients in advance to save time when you're ready to cook.
Multi-task: While the tuna is cooking, prepare the avocado and drizzle the sauce to streamline the process.
Use a grill pan: A grill pan can help you achieve those beautiful sear marks on the tuna without having to fire up an outdoor grill.
Substitute fish: If you're short on time, consider using firm fish steaks like swordfish or shark as alternatives to tuna.
Wine pairing: Choose the wine in advance to complement the dish and have it ready to serve with the meal.
Refrigerate leftovers: If you have any leftover salsa verde, store it in the refrigerator for future use to save time on making it again.
Substitute Ingredients For Seared Tuna with Avocado and Salsa Verde Recipe
flat leaf parsley leaves - Substitute with cilantro: Cilantro has a similar fresh and bright flavor to parsley, and it will work well in the salsa verde.
capers - Substitute with chopped green olives: Chopped green olives can provide a similar briny and salty flavor to the dish, complementing the tuna and avocado.
lemon juice - Substitute with lime juice: Lime juice can be used as a substitute for lemon juice to add a tangy and citrusy flavor to the salsa verde.
anchovy paste - Substitute with miso paste: Miso paste can provide a similar depth of umami flavor as anchovy paste, enhancing the savory elements of the salsa verde.
Dijon mustard - Substitute with whole grain mustard: Whole grain mustard can be used as a substitute for Dijon mustard, adding a slightly different texture and a hint of tanginess to the salsa verde.
tuna steaks - Substitute with swordfish steaks: Swordfish steaks can be used as a substitute for tuna, offering a similar meaty texture and mild flavor that pairs well with the salsa verde.
avocado - Substitute with mango: Mango can provide a sweet and creamy element similar to avocado, adding a refreshing contrast to the seared fish and salsa verde.
Plating Ideas for Seared Tuna with Avocado and Salsa Verde
Elevate the tuna steaks: Gently place the seared tuna steaks on the plate, ensuring they are positioned with precision and care.
Artfully arrange the avocado: Slice the ripe avocado into elegant, thin segments and delicately fan them out alongside the tuna, creating a visually stunning display.
Drizzle with the vibrant salsa verde: Using a steady hand, artfully drizzle the vibrant salsa verde over the tuna and avocado, ensuring each element is adorned with a perfect touch of flavor.
Garnish with a sprinkle of capers: Sprinkle a few capers over the dish, adding a burst of briny flavor and a touch of sophistication to the presentation.
Incorporate a pop of color with fresh parsley leaves: Place a few fresh parsley leaves strategically around the plate, adding a vibrant pop of green to the presentation.
Consider the negative space: Embrace the beauty of negative space on the plate, allowing the dish to stand out and shine without overcrowding the presentation.
Use high-quality, elegant tableware: Select elegant, high-quality tableware that complements the colors and textures of the dish, enhancing the overall visual appeal.
Emphasize precision and symmetry: Pay attention to the placement of each component, ensuring a balanced and symmetrical presentation that reflects attention to detail.
Create a focal point: Arrange the elements in a way that draws the eye to a central focal point, creating a captivating visual experience for the diners.
Consider the plate as a canvas: Treat the plate as a canvas, allowing your creativity to flow and guiding your hand to create a visually stunning masterpiece.
Essential Kitchen Tools for Making Seared Tuna
Food processor: A food processor is used to chop, blend, and puree ingredients. It's perfect for making the salsa verde in this recipe.
Grill pan or heavy cast-iron pan: A grill pan or heavy cast-iron pan is essential for searing the tuna steaks and achieving those beautiful grill marks.
Knife: A sharp knife is needed for slicing the avocado and for prepping the ingredients for the salsa verde.
Cutting board: A cutting board provides a stable surface for slicing and prepping ingredients.
Measuring spoons: Measuring spoons are essential for accurately measuring out the ingredients for the salsa verde.
Measuring cup: A measuring cup is needed for measuring the olive oil for the salsa verde.
Grater or zester: A grater or zester may be used to finely grate the garlic for the salsa verde.
Tongs: Tongs are useful for flipping the tuna steaks while cooking.
Spatula: A spatula can be used for transferring the tuna steaks to a serving platter.
Grater or zester: A grater or zester may be used to finely grate the lemon zest for the salsa verde.
How To Reheat Leftover Seared Tuna
- The best way to reheat leftover seared tuna is to let it come to room temperature for about 30 minutes before serving. This will allow the fish to retain its tender texture and prevent it from overcooking.
- If you prefer your tuna slightly warm, you can quickly sear it in a hot pan with a little olive oil for just 30-60 seconds per side. Be careful not to cook it for too long, as this will cause the tuna to become dry and tough.
- To reheat the salsa verde, place it in a microwave-safe bowl and heat it in 15-second intervals, stirring between each interval, until it reaches your desired temperature. Alternatively, you can gently warm the sauce in a small saucepan over low heat, stirring constantly to prevent burning.
- If your avocado has turned brown due to oxidation, simply scrape off the discolored layer with a spoon and slice the remaining fresh, green flesh.
- To assemble the reheated dish, place the room temperature or lightly seared tuna on a plate, top it with fresh avocado slices, and drizzle the warm salsa verde over the top.
- If you find that the flavors have mellowed after refrigeration, you can brighten up the dish with a squeeze of fresh lemon juice or a sprinkle of salt and black pepper before serving.
Interesting Trivia About Seared Tuna Dishes
The salsa verde in this recipe is a traditional Italian sauce that is full of flavor and adds a zesty kick to the seared tuna. It is a versatile sauce that can also be used as a condiment for other dishes such as grilled meats or roasted vegetables. The combination of parsley, capers, and anchovy paste creates a unique and vibrant taste that complements the richness of the tuna and the creaminess of the avocado. This sauce is a great way to add a burst of freshness to your dishes and can be a delightful addition to your culinary repertoire.
Budget-Friendly: Making Seared Tuna at Home
This seared tuna with avocado and salsa verde recipe is moderately cost-effective for a household. The main cost lies in the tuna steaks and avocado, but the remaining ingredients are relatively affordable and commonly found in most kitchens. The dish offers a delightful blend of flavors and textures, making it a worthwhile investment for a special meal. On a scale of 1-10, I would rate this recipe an 8 for its taste, presentation, and nutritional value. The approximate cost for a household of 4 people is around $30-$35, making it a reasonable choice for a memorable dinner.
Is This Seared Tuna Dish Healthy?
The seared tuna with avocado and salsa verde recipe is a relatively healthy dish, offering several nutritional benefits:
- Tuna is an excellent source of lean protein, omega-3 fatty acids, and various vitamins and minerals
- Avocado provides healthy monounsaturated fats, fiber, and essential nutrients like potassium and vitamin K
- The salsa verde incorporates parsley, which is rich in antioxidants and vitamin C, and garlic, known for its anti-inflammatory properties
However, there are a few aspects of the recipe that could be improved to make it even healthier:
- The recipe calls for a significant amount of olive oil, which, while healthy in moderation, is still high in calories
- Anchovy paste and capers are high in sodium, which may be a concern for individuals watching their salt intake
To make this recipe even healthier, consider the following suggestions:
- Reduce the amount of olive oil used in the salsa verde, or replace some of it with water or lemon juice to maintain the desired consistency
- Use less anchovy paste and capers to lower the sodium content, or opt for low-sodium alternatives
- Serve the tuna and avocado over a bed of leafy greens, such as spinach or arugula, to increase the fiber and nutrient content of the meal
- Incorporate additional vegetables, like cherry tomatoes or cucumber slices, to add more color, texture, and nutritional value to the dish
- Choose sustainably sourced tuna to support responsible fishing practices and minimize environmental impact
Editor's Take on Seared Tuna with Avocado and Salsa Verde
The seared tuna with avocado and salsa verde recipe is a delightful combination of flavors and textures. The salsa verde adds a zesty and herbaceous punch, complementing the rich, buttery avocado and the succulent seared tuna. The cooking instructions are precise, ensuring the tuna is cooked to perfection. The suggested fish alternatives provide flexibility for personal preferences. The wine recommendation adds a sophisticated touch, enhancing the overall dining experience. This recipe is a culinary masterpiece that promises a symphony of flavors and a memorable dining experience.
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Why trust this Seared Tuna with Avocado and Salsa Verde Recipe:
This recipe offers a tantalizing combination of flavors and textures, featuring fresh, high-quality tuna steaks perfectly seared to tender, succulent perfection. The vibrant salsa verde bursts with zesty notes from lemon juice and briny undertones from capers, creating a harmonious balance. The creamy avocado adds a luscious richness, elevating the dish to new heights. With meticulous attention to detail and expertly curated ingredients such as flat leaf parsley and anchovy paste, this recipe promises a delightful culinary experience, earning the trust of discerning home cooks and food enthusiasts alike.
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