Recipes › Main Course › Grilled Tuna Steak with Salsa Verde Recipe

Grilled Tuna Steak with Salsa Verde Recipe High-Protein

Recipe by Pedro M. A. Neves

This Italian-inspired grilled tuna steak combines a perfectly seared, protein-rich fish center with a vibrant herbal salsa verde that brightens every bite. The traditional salsa verde—made from fresh parsley, capers, anchovies, and olive oil—complements the meaty texture of the tuna while keeping the dish light and nutrient-dense. Ideal for fitness-focused meals, this dish delivers exceptional protein and healthy fats in under 30 minutes.

Ingredients

• 2 tuna steaks, 180g (6.3 oz) each, 3 cm (1.2 inches) thick
• 60 ml (4 tbsp) extra virgin olive oil, divided
• 2 tsp kosher salt, divided
• 1 tsp black pepper, divided
• 1 tbsp fresh lemon juice
• 1 small bunch fresh flat-leaf parsley, roughly chopped (about 40g / 1.4 oz)
• 2 tbsp fresh basil leaves, roughly chopped
• 1 tbsp fresh mint leaves, roughly chopped
• 2 tbsp drained capers in brine
• 2 anchovy fillets in oil, drained
• 1 clove garlic, minced
• 15 ml (1 tbsp) red wine vinegar
• Lemon wedges for serving

Instructions

1. Prepare the salsa verde by combining the chopped parsley, basil, mint, capers, anchovies, and minced garlic in a small bowl. Drizzle with 30 ml (2 tbsp) of extra virgin olive oil and 15 ml (1 tbsp) red wine vinegar. Stir gently to combine and season with a pinch of salt and pepper. Set aside.

2. Remove the tuna steaks from refrigeration 5 minutes before cooking to bring them closer to room temperature.

3. Heat a heavy-bottomed grill pan or cast iron skillet over high heat for 3 minutes until very hot, or preheat an outdoor grill to 230°C (450°F).

4. Pat the tuna steaks dry with paper towels. Brush both sides lightly with 15 ml (1 tbsp) of olive oil and season each side with 1 tsp of salt and 0.5 tsp of black pepper.

5. Place the tuna steaks on the hot grill or pan. Cook for 3-4 minutes on the first side without moving them, creating a caramelized crust.

6. Flip the steaks and cook for an additional 2-3 minutes on the second side for medium-rare doneness (internal temperature of 55-60°C / 130-140°F). The center should remain slightly translucent.

7. Transfer the tuna steaks to a clean plate and drizzle with the remaining 15 ml (1 tbsp) of fresh lemon juice. Let rest for 2 minutes before serving.

8. Spoon the salsa verde over each tuna steak or serve it on the side with lemon wedges.

Substitutions

• Swordfish steaks or halibut fillets can replace tuna for similar cooking times and protein content
• Cilantro or oregano may substitute basil and mint if preferred
• White wine vinegar or fresh lime juice replaces red wine vinegar for a lighter acidity
• Capers can be omitted and replaced with finely diced green olives for those avoiding sodium

Tips

• Do not overcook tuna; it becomes dry and loses its premium texture. Aim for rare to medium-rare with a translucent center
• For a charred exterior with a rare center, use the highest heat possible and minimize cooking time to 5-6 minutes total
• Salsa verde can be made up to 4 hours ahead; store covered in the refrigerator and bring to room temperature before serving

Salsa verde is a cornerstone of Italian cuisine, particularly in northern Italy, where it accompanies boiled meats, fish, and vegetables. This preparation honors the Italian principle of letting quality ingredients shine through with minimal, herbaceous preparation rather than heavy sauces.

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