Tips and tricks to have a Yummy Tuna Steak with Green Bean Salad

A delicious summer meal for the family is Tuna Steak with Green Bean Salad. It is a simple, flavorful meal that anyone can enjoy, even the most picky eater. You can make this dish in advance and store it in the refrigerator. It is also a great addition to any outdoor grilling session. This recipe is quick and easy to make, and can be prepared in advance.

Tuna Steak with Green Bean Salad Recipes

Tuna Steak with Green Bean Salad

Here is a simple lunch idea withtuna that is very healthy.

If you have guests, a tuna steak is a wonderful choice for dinner. The fish is lightly seared in the pan and topped with a ginger-sesame green bean salad. You can also add shredded carrots, red cabbage, green onions, cilantro, and shitake mushrooms to the vegetables for a more unique flavor. To serve, put on a small plate and prepare the beans and radish.

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Course: Main dishes, Salad

Cuisine: INTERNATIONAL

Diet: Low Calorie

Keyword: green been, green been salad, tuna, tuna steak

CookingStyle: Stir-frying

Prep Time: 5 minutes minutes

Cook Time: 10 minutes minutes

Total Time: 15 minutes minutes

Servings: 1 serving

Calories: 424kcal

Author: James Anderson

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Equipment

grilling pan

Mixing bowl

serving plate

Ingredients

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• 1 tuna steak
• 1/2 tsp thyme dried
• 1/2 cup cherry tomatoes halved
• 1 tbsp pine nuts toasted
• 1 tsp olive oil
• 1 red onion sliced
• 1/3 cup green beans trimmed
• 1 tbsp lime juice
• Lime wedges to serve
• 1 tsp butter
• Salt and pepper to taste

Instructions

• Combine the green beans, red onion, cherry tomatoes and mix well. Add salt, pepper, lime juice, pine nuts and olive oil.
• Toss well and add to a serving plate.
• Melt the butter in a grilling pan. Add the tuna steak.
• Add salt, pepper, and thyme. Cook for 3 minutes per side. Serve.

Video

Notes

The tuna steak is seasoned and seared, and the green beans should be steamed or roasted to make them softer. The tuna should be cooked and sliced, and the green beans and fish should be at room temperature. The beans can be served warm or at room temperature, with a glass of white wine. It is a great meal for families. This dish will keep everyone happy for days!

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Nutrition

Serving: 1serving | Calories: 424kcal | Carbohydrates: 19g | Protein: 44g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 8g | Cholesterol: 65mg | Sodium: 87mg | Potassium: 917mg | Fiber: 4g | Sugar: 9g | Vitamin A: 4368IU | Vitamin C: 34mg | Calcium: 80mg | Iron: 4mg

© Food And Meal

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the Spoonacular Database, whenever available, or otherwise other online calculators.

Read  How to make Potato Green Bean Pesto Salad with Tuna

Pin Recipe

Alternative Method: Tuna Steak and Green Bean Sheet Pan Dinner

Ingredients:

• 2 tuna steaks
• 2 cups fresh green beans, trimmed
• 1 cup cherry tomatoes
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 1 lemon, sliced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

• Preheat your oven to 425°F (220°C).
• In a large bowl, combine the green beans, cherry tomatoes, minced garlic, and olive oil. Season with dried oregano, salt, and pepper. Toss everything to coat the vegetables evenly.
• Place a large sheet of aluminum foil or parchment paper on a baking sheet.
• Arrange the marinated green beans and cherry tomatoes on one side of the baking sheet. Place the tuna steaks on the other side. Drizzle a little olive oil over the tuna, and season with salt, pepper, and a squeeze of lemon juice.
• Lay lemon slices on top of the tuna steaks and around the vegetables.
• Fold the foil or parchment paper over the tuna and vegetables, creating a packet. Ensure it’s sealed tightly to trap the steam and flavors.
• Bake in the preheated oven for about 15-20 minutes, or until the tuna is cooked to your desired level of doneness and the green beans are tender.
• Carefully open the packet, and your Tuna Steak and Green Bean Sheet Pan Dinner is ready to serve. Garnish with fresh herbs and an extra squeeze of lemon if desired.

Tips for making Tuna Steak and Green Bean

Serving Suggestions

• Fresh Herb Garnish: Sprinkle the dish with fresh herbs like parsley, basil, or dill just before serving. The vibrant colors and flavors will make your meal pop.
• Lemon Zest and Wedges: Enhance the zesty notes by grating some lemon zest over the tuna and serving it with lemon wedges. A squeeze of fresh lemon juice adds a burst of citrusy goodness.
• Dipping Delights: Offer a selection of dipping sauces on the side, such as a classic aioli, soy sauce with a touch of wasabi, or a homemade pesto for extra flavor.
• Crusty Bread: Serve the Tuna Steak and Green Bean Sheet Pan Dinner with a side of crusty bread or baguette to soak up the delectable juices.
• Quinoa or Rice: For a heartier meal, consider serving the dish with a bed of cooked quinoa or rice to soak up the flavorful juices.

Cooking Tips

• Even Thickness: When preparing the tuna steaks, aim for even thickness. This ensures uniform cooking and that your tuna will be tender and juicy.
• Watch the Oven: Keep a close eye on the oven while baking. Overcooking can lead to dry tuna, so it’s crucial to hit that sweet spot.
• Resting Time: Allow the tuna to rest for a few minutes after baking. This helps the juices redistribute, ensuring a moist and delicious result.
• Use High-Quality Tuna: Start with high-quality tuna steaks for the best flavor and texture.
• Adjust Cooking Time: The cooking time may vary depending on the thickness of your tuna steaks, so use a meat thermometer to check for your desired level of doneness.

FAQs about Tuna Steak and Green Bean

• Can I use frozen green beans for this dish? While fresh green beans are preferred, you can use frozen ones in a pinch. Just be sure to thaw and pat them dry before marinating.
• What’s the best way to check the doneness of tuna steaks? Use a meat thermometer – 125°F (52°C) for rare, 135°F (57°C) for medium-rare, and 145°F (63°C) for medium.
• Can I prepare this dish in advance? You can marinate the tuna and green beans in advance, but it’s best to assemble the packet just before baking for optimum freshness.
• How should I store any leftovers? Leftovers can be refrigerated in an airtight container for up to two days. Reheat in the oven for the best results.
• Can I use other vegetables in the packet? Absolutely! Feel free to add your favorite veggies like bell peppers, asparagus, or zucchini for extra variety and flavor.

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James Anderson

Sous Chef at Food And Meal Restaurant

I'm James F Anderson, a noted sous chef from London and a Le Cordon Bleu alumnus. My career began in a Michelin-starred Parisian eatery, where my blend of classic and contemporary cooking, using seasonal ingredients, earned accolades. Recognized in culinary publications and on cooking shows, I’m committed to mentoring aspiring chefs and delivering memorable dining experiences, marking me as a standout talent in the culinary world.