Mediterranean Tuna Steak with Warm Tomato and Fennel Compote

Mediterranean Tuna Steak with Warm Tomato and Fennel Compote

Looking for a delicious and healthy one-person meal? This Mediterranean tuna steak recipe is perfect for a quick yet impressive dinner. The rich, meaty flavour of the tuna pairs beautifully with the tomato and fennel compote, bursting with Mediterranean flavours.

Ingredients for Mediterranean tuna steak

(Serves 1):

For the Tuna:

1 fresh tuna steak (150-200g)
1 clove garlic, minced
½ teaspoon dried oregano or thyme
½ teaspoon paprika
Salt and black pepper, to taste
1 tablespoon olive oil

For the Tomato and Fennel Compote:

½ fennel bulb, thinly sliced (reserve fronds for garnish)
1 large tomato, diced (or 150g cherry tomatoes, halved)
½ red chilli, finely chopped
1 small shallot or onion, finely chopped
1 clove garlic, minced
½ tablespoon red or white wine vinegar
½ teaspoon sugar
1 tablespoon olive oil
Salt and black pepper, to taste

To Finish:

Fresh parsley, chopped

Fennel fronds

Method:

1. Prepare the Tuna:
   Pat the tuna steak dry. Combine minced garlic, oregano, paprika, salt, and pepper, and rub over the tuna. Set aside.
2. Make the Tomato and Fennel Compote:
   Heat olive oil in a pan over medium heat. Add sliced fennel and shallot, cooking until softened. Stir in minced garlic and red chilli, then add diced tomatoes, vinegar, and sugar. Season with salt and pepper. Simmer for 10 minutes until the tomatoes break down.
3. Sear the Tuna Steak:
   In another pan, heat olive oil over medium-high heat. Sear the tuna for about 1½ minutes per side for medium-rare. Let it rest for a minute.
4. Assemble and Serve:
   Plate the tuna and spoon the warm tomato and fennel compote over it. Garnish with parsley and fennel fronds.

This Mediterranean tuna steak recipe is a fantastic choice for a nutritious, flavour-packed meal. The tomato and fennel compote adds a vibrant, aromatic touch. Perfect for a quick yet elegant dinner.

This Mediterranean tuna steak with tomato and fennel compote is a winner. Make it part of your repertoire for use when you're next entertaining.

Another interesting tuna recipe can be seen here.

This recipe is featured in my Inland Fish and Seafood Hub, a collection of 28 resourceful ways to prepare the sea's bounty from the heart of rural Spain.

Wonky photos, proper food, genuine adventures — The Flexible Chef