Olive Oil Poached Tuna with Lemon and Herbs

Name: Olive Oil Poached Tuna with Lemon and Herbs
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 4 pieces tuna steaks (about 150g each); 2 cups extra virgin olive oil; 1 lemon (sliced); 3 garlic cloves (peeled and smashed); 3 sprigs fresh thyme; 2 sprigs fresh rosemary; 1 tsp sea salt; 1/2 tsp black pepper (freshly ground)

30 min 4 servings Medium

All Recipes

Delicate tuna poached in olive oil with lemon and herbs for a tender, flavourful dish.

Prep

10 min

Cook

20 min

Total

30 min

Servings

Difficulty

Medium

Olive oil poached tuna is a luxurious dish that transforms simple ingredients into a gourmet experience. This method of cooking ensures the tuna remains tender and moist, absorbing the subtle flavours of lemon and herbs infused in the oil. This recipe works wonders for those who appreciate fine dining at home. It's perfect for a special occasion or a delightful weeknight dinner. The combination of olive oil, fresh herbs, and tuna creates a dish that's both healthy and delicious.

Instructions

Prepare the poaching oil

In a medium saucepan, combine olive oil, lemon slices, garlic, thyme, and rosemary.

Pro tip: Ensure the saucepan is large enough to hold the tuna in a single layer.

Heat the oil

Gently heat the oil over low heat to 65°C (150°F). Maintain this temperature to infuse the oil with flavours.

Pro tip: Use a thermometer to keep the oil at a consistent temperature.

Add the tuna

Carefully place the tuna steaks in the oil, ensuring they are fully submerged.

Pro tip: Do not overcrowd the pan; cook in batches if necessary.

Poach the tuna

Poach the tuna for 15-20 minutes, or until just cooked through and opaque.

Pro tip: The tuna should flake easily with a fork when done.

Remove and season

Carefully remove the tuna from the oil and season with sea salt and black pepper.

Pro tip: Let the tuna rest for a minute to absorb the seasoning.

Serve

Serve immediately with a fresh green salad or your choice of sides.

Pro tip: Drizzle some of the infused oil over the tuna for extra flavour.

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Tips & Tricks

Use a high-quality olive oil for the best flavour.
Keep the oil temperature consistent for even cooking.
Choose fresh tuna steaks for optimal taste and texture.

Frequently Asked Questions

What is olive oil poached tuna?

Olive oil poached tuna is a method where tuna steaks are gently cooked in olive oil, infused with herbs and lemon, resulting in tender, flavourful fish.

How many calories are in olive oil poached tuna?

A serving of olive oil poached tuna contains approximately 450 calories.

What temperature should olive oil be for poaching tuna?

The olive oil should be maintained at 65°C (150°F) for poaching tuna.

Can I use a different oil to poach tuna?

While olive oil is traditional for its flavour, you can use other mild-flavoured oils like canola or grapeseed.

How long should I poach tuna in olive oil?

Tuna should be poached in olive oil for 15-20 minutes until it's just cooked through and opaque.

Can I reuse the poaching oil?

Yes, the poaching oil can be strained and reused for additional cooking, providing it's stored properly and hasn't been overheated.

Serving Suggestions

Serve the olive oil poached tuna with a side of fresh greens or a light salad to complement its rich flavours. A crisp white wine or a light rosé pairs beautifully with the dish. You can prepare the tuna ahead of time and store it in the refrigerator for up to two days. If you have leftovers, they can be enjoyed cold in a salad or gently reheated.

Nutrition per serving

450

Calories

38g

Protein

34g

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