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Pan-Seared Albacore Tuna

Yordanka KovachevaYordanka Kovacheva
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Nadia Galinova
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Nadia Galinova
Pan-Seared Albacore Tuna
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25/10/2021
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Preparation
10 min.
Cooking
8 min.
Тotal
18 min.
Servings
3
"A delicious white fish is easy to prepare when a good chef shares with you the recipe for pan-seared albacore tuna"

Ingredients

  • tuna - 2 - 3 white fillets (100 - 130 g each, without skin) or pieces of meat from the belly of the fish
  • lemons - 1/2 pc.
  • coarse salt - by taste (flaky)
  • mayonnaise - 4 tbsp.
  • lemons - 1/4 pc.
  • saffron - 1 pinch
  • parsley - 1 tsp. (or tarragon)
  • sea salt - 1 pinch
  • olive oil - 1 - 2 tbsp.
measures

How to cook

Mix the mayonnaise with saffron, a pinch of salt, parsley or tarragon and the juice of 1/4 lemon. This will be the company for the tuna and if you wish you can prepare french fries or a salad.

Wash and dry the tuna fillets. It is best if they are not very large in size, but at least 0.8″ (2 cm) thick, in order to remain juicy and slightly pink inside. This fish, despite being quite oily, during long heat treatment or if it is thinner, there is a danger that it will become dry and lose both its taste and useful vitamins and minerals.

Put the fish in a bowl, sprinkle it with the juice of 1/2 lemon, 1 tbsp. of olive oil and coarse flaky salt. Spread the ingredients with your fingers, so that they stick nicely to the fish fillets. Leave them to stand for 20 minutes to 1 hour. If desired, you can add 1 tsp. of rosemary to the marinade.

Heat a non-stick pan and lightly grease the surface with olive oil.

Once well heated (moderate to high heat), cook the white tuna for 3-4 minutes on each side. Avoid turning it too many times - until it is ready on one side, do not turn it over on the other side. The ideal degree of cooking is a crust with a golden color on the outside, followed by a white brittle layer and a pink core on the inside.

Spread the mayonnaise sauce in the platters with the help of a kitchen brush. Place the fillets on it and sprinkle them with more olive oil, if desired.

Serve the dish warm in the company of fries or a fresh salad.

White tuna is very valuable and rich in nutrients and omega 3 fatty acids. It contains vitamins such as A, B and D and the minerals phosphorus, potassium, selenium, calcium, iron, zinc.

The pan-seared albacore tuna is suitable for a diet, because 3.5 oz (100 grams) of this fish contains only 153 calories.

Try it and enjoy its wonderful taste and its health benefits.

Enjoy your meal!

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