Description
Seared Tuna Steaks over Braised Cavolo Nero with olives & capers. A light Mediterranean recipe rich in flavor, perfect for a quick, healthy dinner.
Ingredients
Scale
- Tuna & Main Veggies:
- 2 (6 oz) fresh tuna steaks, sashimi-grade if possible
- 1 bunch cavolo nero (Tuscan kale), stems removed, leaves chopped
- 1 cup cherry tomatoes, halved
- Mediterranean Flavor Boosters:
- 4 cloves garlic, minced
- 1/2 cup Kalamata olives, pitted and halved
- 2 tbsp capers, drained (rinse lightly if extra salty)
- Braising Essentials:
- 1/2 cup dry white wine (like Sauvignon Blanc) or vegetable broth
- 3 tbsp olive oil, divided
- Pinch of red pepper flakes
- Finishing Touches:
- 1 lemon, half juiced, half cut into wedges for serving
- Salt and freshly ground black pepper, to taste
Instructions
- Prep the Cavolo Nero for Braised Tuna Steaks: First things first, get those greens ready. I usually strip the leaves from the tough stems – just hold the stem and pull the leaves off. Give them a good wash, then chop them into bite-sized pieces. Don’t be afraid to give them a good massage with a little olive oil and salt; it helps tenderize them before they even hit the pan. This is where I always forget to pat them dry enough, so learn from my oops moment and really get the water off!
- Start the Braise for Cavolo Nero: In a large, deep skillet or Dutch oven, heat a good glug of olive oil over medium heat. Toss in your minced garlic and red pepper flakes. Sauté for about a minute until fragrant – oh, that smell! Don’t let the garlic burn; it goes bitter super fast, and I’ve ruined a batch or two by getting distracted here. Add the chopped cavolo nero. It’ll look like a mountain, but it wilts down, I promise.
- Build Flavor in the Braised Greens: Pour in the dry white wine (or broth) and a splash of water, then add the cherry tomatoes, olives, and capers. Give it all a good stir. Bring it to a gentle simmer, then reduce the heat to low, cover, and let it braise for about 15-20 minutes. You want the cavolo nero to be tender but still have a bit of bite. Check it halfway, give it a stir, and make sure there’s enough liquid.
- Season the Tuna Steaks: While the cavolo nero is doing its thing, pat your tuna steaks *really* dry with paper towels. This is crucial for a good sear! Season both sides generously with salt and freshly ground black pepper. Don’t be shy here; the tuna needs that seasoning to truly shine. I sometimes add a little extra pepper because, well, I like it that way!
- Sear the Tuna Steaks to Perfection: Heat another skillet (preferably cast iron) over high heat with a tablespoon of olive oil until it’s just smoking. Carefully place the tuna steaks in the hot pan. Sear for 1-2 minutes per side for rare to medium-rare, depending on thickness. You want a nice, golden-brown crust. I always get nervous at this step, but trust the process! Don’t move them around too much, let that crust form.
- Serve Your Seared Tuna Steaks & Cavolo Nero: Once your tuna is seared to your liking, remove it from the pan and let it rest for a few minutes. Check the cavolo nero; taste it and adjust seasonings – maybe a squeeze of lemon juice, a little more salt? Spoon the braised cavolo nero onto plates, then top with the rested seared tuna steaks. A final squeeze of fresh lemon and maybe a drizzle of good olive oil, and you’re good to go! It smells like a little slice of the Mediterranean right in your kitchen!