Broilowane steki z tuńczyka z sosem cytrynowo-kaparowym

Introduction

Tuna, a lean and versatile fish, is a staple in Mediterranean cuisine. Its delicate flavor and firm texture make it ideal for grilling, broiling, or baking. This recipe features broiled tuna steaks topped with a vibrant lemon caper sauce, a classic pairing that elevates the fish’s natural flavors. The sauce is a simple blend of lemon juice, capers, herbs, and olive oil, creating a tangy and aromatic accompaniment. This dish is a healthy and satisfying meal that can be prepared in under 30 minutes, making it perfect for busy weeknights or casual summer gatherings.

Ingredients

For the Tuna Steaks⁚

• 4 tuna steaks, about 6 ounces each
• Salt and freshly ground black pepper, to taste
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1/2 teaspoon red pepper flakes (optional)

For the Lemon Caper Sauce⁚

• 1/4 cup olive oil
• 2 cloves garlic, minced
• 1/4 cup capers, drained
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh dill
• 2 tablespoons lemon juice
• 1 tablespoon white wine (optional)
• Salt and freshly ground black pepper, to taste

Instructions

Preparing the Tuna Steaks⁚

1. Preheat your broiler to high heat. Line a baking sheet with aluminum foil.
2. Season the tuna steaks generously with salt and pepper.
3. Brush the tuna steaks with olive oil, paprika, and red pepper flakes (if using). Place the steaks on the prepared baking sheet.

Broiling the Tuna Steaks⁚

1. Broil the tuna steaks for 3-5 minutes per side, or until cooked to your desired level of doneness. For medium-rare, cook for 3-4 minutes per side. For medium, cook for 4-5 minutes per side.
2. Remove the tuna steaks from the oven and set aside.

Making the Lemon Caper Sauce⁚

1. In a small saucepan, heat the olive oil over medium heat. Add the minced garlic and cook for 1 minute, until fragrant.
2. Add the capers, parsley, dill, lemon juice, and white wine (if using). Bring the mixture to a simmer and cook for 2-3 minutes, until the sauce has thickened slightly.
3. Season the sauce with salt and pepper to taste.

Serving the Dish⁚

1. Spoon the lemon caper sauce over the broiled tuna steaks.
2. Serve immediately with your favorite side dishes, such as roasted vegetables, couscous, or a simple green salad.

Tips and Variations

• Doneness⁚ Tuna is best cooked to medium-rare or medium, as overcooking can make it dry. To check for doneness, use a meat thermometer⁚ medium-rare is 125-130°F (52-54°C), and medium is 130-140°F (54-60°C).
• Herbs⁚ Feel free to experiment with different herbs in the sauce. Thyme, rosemary, tarragon, basil, oregano, or a combination of herbs would all work well.
• Lemon⁚ If you prefer a more intense lemon flavor, add a tablespoon of lemon zest to the sauce.
• Spice⁚ For a spicier sauce, add a pinch of chili flakes or red pepper flakes.
• Side Dishes⁚ This dish pairs well with a variety of side dishes, such as roasted asparagus, grilled zucchini, couscous, quinoa, or a simple green salad.

Nutritional Information

This recipe serves 4 people. Each serving contains approximately⁚

• Calories⁚ 300
• Protein⁚ 35g
• Fat⁚ 15g
• Carbohydrates⁚ 5g

Conclusion

Broiled tuna steaks with lemon caper sauce are a delicious and healthy meal that is perfect for any occasion. The combination of flavors and textures is truly satisfying, and the dish is easy to prepare, making it a perfect choice for busy weeknights or casual entertaining. Enjoy!