Tuna Steak with trifolato of herbs & garlic
This is inspired by a very simple treatment of a steak that I once ate in sunny Amalfi. It was so fresh and zingy I loved it and tried to recreate the taste when I got home. We also use the gorgeous herb-and-garlic topping for a venison steak or a piece of lean sirloin, simply done on a barely-oiled pan. The herbs you use in addition to the parsley depend on whats convenient for you to buy or pick from your garden.
2 tuna steaks, about 120g each (about the size of your palm)
1 small handful of parsley (flat leaf is nice, if you can get it)
A sprig (about 8-10cm long) of rosemary, 3-4 sprigs of thyme or a handful of oregano sprigs (or all 3 if you are lucky enough to grow your own herbs and have a plentiful supply)
2-3 cloves garlic
Extra virgin olive oil
Freshly ground black pepper
A pinch of Himalayan or Atlantic Sea Salt
To serve: a large mixed salad, with dressing, or 350g steamed French or runner beans
- First of all, wash and dry your herbs and destalk them. you will want, in total about 3 tablespoons of chopped herbs. Then chop as finely as you can manage. The finer the herbs, the less chewy the topping will be. Peel and chop the garlic cloves as finely as you can manage. Add the chopped herbs and garlic to a bowl, season with a few good grinds of black pepper, a pinch of salt and enough extra virgin olive oil to wet the whole thing so it sticks together a bit. Mix and set aside.
- Prepare your salad or put your beans on to steam before cooking the tuna steaks.
- Heat a heavy bottomed frying pan or griddle pan. Oil it lightly using some macadamia or olive oil, just enough to get a non-stick film on the pan but not enough to see an oil slick.
- On a medium heat, cook the steaks for around 4-5 minutes each side (it depends on the thickness of the steak). Its ok to leave fresh tuna a little pink in the middle and its moister and more delicious that way.
- Once the steaks are done, slide on to warm plates and pile the garlic-herb mix on top of each one.
- Serve with the salad or steamed French or runner beans.
Fresh (not tinned) tuna is a great source of omega 3 oils. Garlic and herbs contain potent antioxidants which also enhance many functions in the body, from dampening down inflammation and allergies to boosting liver function. Regularly eating fresh herbs, garlic and oily fish has positive effects on mood, skin health and digestive wellness. The raw extra virgin olive oil used here is a source of vitamin E which is also anti-inflammatory and anti-ageing. People adding olive oil, raw nuts and raw seeds to their diet lose weight, according to scientific research.