Tuna Steaks with Caponata
Sweet-sour Sicilian caponata piled next to a blushing seared tuna steak - holiday food on a Tuesday.
Serves: 4
Prep time: 20 minutes
Cook time: 30 minutes
INGREDIENTS
1 whole eggplant, cut into 1.5cm cubes
1 large zucchini, cut into 1.5cm cubes
salt, for sprinkling
1 whole red onion, finely diced
1 tablespoon fresh oregano leaves
2 celery stalks, finely sliced
3 garlic cloves, finely sliced
1 punnet cherry tomatoes, roughly chopped
1/3 cup kalamata olives, seeded and crushed
1-2 tablespoons baby capers (drained of brine, or rinsed well if salted)
1/3 cup white wine
4 tuna steaks, brought to room temperature
olive oil, for frying
salt and pepper, to season
fresh basil leaves, for garnish
lemon zest, for garnish
bread or crispy potatoes, to serve
METHOD
Preheat the oven to 200’c
In a large bowl toss the eggplant and zucchini cubes in ¼ c veg oil then place onto a baking and into the oven for 20 mins, turning once, until golden and crispy (you can also shallow fry these in batches if you prfer). Sprinkle with salt and set aside.
In a large frying pan, heat some olive oil over medium heat. Saute the red onion until soft and golden. Add the oregano, celery and garlic, and continue cooking until softened.
Add the cherry tomatoes, olives and capers. Stir until fragrant and the tomatoes start to soften.
Pour in the white wine and simmer for a few minutes to let the flavours meld. The sauce should thicken slightly.
Add the fried eggplant and zucchini to the pan. Gently toss with the sauce to combine, being careful not to break down the soft vegetables any further. Set aside and keep warm.
In a separate frying pan, heat some olive oil over high heat. Season the tuna steaks with salt. Sear for about 2 minutes on one side, flip and cook for a further minute. Adjust to your preferred doneness - thicker steaks will need a touch longer.
Transfer the tuna to a serving plate. Top with basil leaves and lemon zest, and season with salt and pepper.
Serve the caponata alongside the tuna with bread or crispy potatoes.
HINTS
Room-temperature tuna sears quickly outside while staying rosy inside - do not skip that step.
Deep frying the eggplant and zucchini keeps them silky in the caponata, but you can shallow fry in batches if you'd rather use less oil.
Caponata is even better the next day, so make it ahead and just sear the tuna at dinner time.
NUTRITION (per recipe total, serves 4 - guide only):
Energy: approximately 9200kJ (2200 calories)
Protein: 195g
Fat: 105g
Saturated fat: 16g
Carbohydrates: 35g
Sugars: 20g
Fibre: 15g
Sodium: 2000mg
Note: excludes bread or crispy potatoes for serving. Deep-frying oil is estimated at absorption only.
This nutrition information is a guide only and may vary depending on brands, exact quantities, and ingredient substitutions used.