Tuna Steak Recipe

Pan fried tuna steak cooked rare, coated with a cumin and nigella seed crumb and served with paprika cauliflower and crispy kale.  A light and healthy tuna steak recipe perfect for a midweek lunch or a weekend summers evening.

Crumbed Tuna Steak

For a tuna steak that will wow, I always make a breadcrumb and cumin mix to lightly coat the outside of the fish. The breadcrumbs are mixed with cumin and nigella seeds, which are just so fabulous with this fish. Its warm, its slightly spicy, its chocker with Indian flare, and really does bring the best out in this lovely tuna steak.

Is Tuna Steak healthy?

I'm raring to go with my healthy recipes right now and this is a fabulous one! This recipe uses my most favourite fish: the tuna steak, and pairs it with my most favourite carb alternative: paprika cauliflower. There's plenty going on here, from crunchy chickpeas to juicy pomegranate seeds. So I can pretty much guarantee that, flavour wise, this is one healthy option that will not disappoint. Tuna steak is also a fantastic option if you're after a high protein and low fat piece of fish. Like most white fish the tuna steak is a great lean option and compared to most other fish offers the highest amount of protein with 25.2g of protein in every 100g of raw tuna.

However, the good old tuna did have a slight fall from grace at the end of 2018 when it was stripped of its status of being an oily fish. New data from the department of health demonstrated that the levels of omega 3 fatty acid in tuna were lower than that of other oily fish such as salmon and mackerel, and were actually a lot more similar to that of white fish. So if you're trying to increase your intake of oily fish and meet the guidance of two portions of oily fish per week then tuna steak is no longer the answer. For recipes that use oily fish such as salmon have a look at my Asian salmon in a bag recipe, salmon kedgeree and salmon and prawn linguine.

Tuna steak recipe ingredients

The ingredients you will need to make this recipe are:

Tuna steak seasoning

This recipe uses 1tsp of nigella seed and 1tsp of cumin to season the steaks.  Line up 2 bowls, place the egg in one and whisk, then place the cumin seeds, nigella seeds and breadcrumbs in the second. Dip and coat the tuna in the egg and then dip and coat in the breadcrumb mix.

A splash of colour really helps bring a recipe to life and in this tuna steak recipe I love to add some bright pink pomegranate seeds.

Is it safe to eat rare tuna steak?

Tuna is perfectly safe to eat rare, if tuna is overcooked it becomes dry and chewy.  Tuna has a meaty texture as opposed to the flaky texture usually associated with fish. When cooking tuna it is recommended to treat it like a steak and cook it on a high heat for a very short time to keep the centre of the fish pink and juicy. Tuna can also be enjoyed completely raw, like in sushi rolls.

What should I serve with tuna steaks?

Tuna steak goes great with foil pack potatoes or if you are looking for something a little lighter how about a roasted cauliflower salad or mango avocado salad.

Before delving into the recipe I just need to mention this crazy good tahini dip - its the perfect accompaniment to the tuna steak and the tahini flavour is a perfect match to the Indian spices and seeds. As this is quite a dry dish I highly recommend you make this dip to go along with it 🙂

🍖 Other steak recipes

• Steak and Ale Pie
• Steak and Chips
• Steak and veggie BBQ skewers
• Chimichurri Steak Platter
• Vietnamese Style Beef Salad

📖 Recipe

Cumin Crumbed Tuna Steak with Paprika Cauliflower & Crispy Kale

By: Debbie Jones

Pan fried tuna steak coated with a cumin and nigella seed crumb and served with paprika cauliflower and crispy kale

5 from 1 vote

Print Recipe Pin Recipe

Total Time 30 minutes mins

Course Dinner, Main Course

Cuisine British

Servings 2 People

Calories 458 kcal

Ingredients

 

1x2x3x

For the cauliflower:

• ▢ 400 g cauliflower chopped
• ▢ 210 g tin of chickpeas
• ▢ 1 tablespoon olive oil
• ▢ 1 teaspoon paprika
• ▢ 0.5 teaspoon cayenne pepper
• ▢ 0.5 teaspoon turmeric
• ▢ Half a pomegranate

For the tahini dip:

• ▢ 1 tablespoon fat free greek style yogurt
• ▢ 1 teaspoon tahini paste
• ▢ 0.5 teaspoon Dijon mustard
• ▢ Squeeze of lemon juice
• ▢ Pinch of sea salt

For the tuna:

• ▢ 2 Tuna Steaks
• ▢ 1 teaspoon cumin seeds
• ▢ 1 teaspoon nigella seeds
• ▢ 2 tablespoon breadcrumbs
• ▢ 1 egg whisked
• ▢ 0.5 tbsp. olive oil

For the kale:

• ▢ 100 g kale
• ▢ Drizzle of olive oil

Instructions

 

• Preheat the oven to 180 degrees C and have a baking tray ready.

Prepare the cauliflower:

• Add the chopped cauliflower and chickpeas to a large bowl. Mix in the oil, paprika, cayenne pepper and turmeric. Transfer to the baking tray and roast in the oven for 20 minutes.

Prepare the dip:

• In a small bowl mix together the yogurt, tahini, mustard, lemon juice and salt. Transfer to a small serving dish and place to one side.

Prepare the coating:

• Line up 2 bowls, place the egg in one and whisk, then place the cumin seeds, nigella seeds and breadcrumbs in the second. Dip and coat the tuna in the egg and then dip and coat in the breadcrumb mix. Set on a plate to one side.

Prepare the Kale:

• Remove any tough stems from the kale and roughly chop the leaves. Cook the kale with a drizzle of oil in large wok or frying pan for at least 5 minutes, then transfer to the serving plate.

Cook the tuna:

• Heat half tablespoon of oil in a griddle pan. When pan is pipping hot carefully place in the tuna. Cook for 1 minute on each side then transfer to a chopping board and slice. Take the cauliflower out of the oven and serve alongside the kale, then top with the tuna and pomegranate seeds. (Use a rolling pin to bash the back of the pomegranate half and dislodge the seeds). Add a dollop of tahini dip and enjoy.

Nutrition

Calories: 458kcal | Fat: 21g

Want to save this recipe?Create an account for free to start your personal recipe box. Save any recipe by tapping the heart in the bottom right corner.

PIN FOR LATER