Atún a la Plancha

A thick red tuna steak, seared to form a crust while the center remains rare and translucent. Topped with toasted garlic and fresh lemon to cut through the richness.

• Prep time: 10 min
• Cook time: 5 min
• Difficulty: Easy
• Calories: 379
• Protein: 35 g
• Carbs: 2 g
• Fat: 25 g

Ingredients

• 600 g Atlantic bluefin tuna ( in 3cm thick steaks )
• 2 piece Garlic ( finely minced )
• 1 piece Flat-leaf parsley ( chopped )
• 4 tbsp Extra virgin olive oil
• 1 piece Citrus limon (L.) Burm. f. ( cut into wedges )
• 1 pinch Fleur de sel
• 1 pinch Black pepper ground

Instructions

1. Prepare the seasoning

   Finely chop the flat-leaf parsley. Crush the garlic after removing the germ to avoid bitterness. Mix them in a bowl with the olive oil.

2. Heat the plancha

   Heat the plancha or a heavy-bottomed pan over high heat. It must be smoking hot. Drop a bit of oil: it should sizzle instantly.

3. Sear the tuna

   Place the tuna steaks down. Let a crust form for 2 minutes without moving them. Flip when the flesh turns white a third of the way up. Cook for 1 minute on the other side to keep the center rare.

4. Finish and serve

   Pour the oil-garlic-parsley mixture over the hot fish. Season with sea salt, pepper, and finish with a squeeze of fresh lemon juice.

Chef's tips

• Take the tuna out of the fridge 20 minutes before cooking to prevent thermal shock that toughens the fibers.
• Do not salt the fish before it hits the pan; it draws out moisture and prevents a proper crust from forming.

Storage

Eat immediately. Reheated tuna loses its tender texture and becomes dry.