Stemperata is a type of sauce made with capers, onion, tomatoes, garlic and olives. Tuna fish has great health benefits and goes well with this Italian-style recipe.
Ingredients
- 4 x 200g tuna steaks, each about 2cm thick
- 1 tsp extra-virgin olive oil
For the stemperata sauce
- 1 tbsp extra-virgin olive oil
- 1 small red onion, finely chopped
- 3 garlic cloves, finely chopped
- Large sprig fresh rosemary, leaves picked and finely chopped
- ½ tsp crushed chillies
- 450g cherry tomatoes, halved
- 3 tbsp red wine vinegar
- 2 tbsp capers in brine, rinsed and drained
- 75g pitted green olives, roughly chopped
- 1 tbsp chopped fresh oregano
- 1 tsp sugar
- 2 tbsp chopped fresh flatleaf parsley
Method
- 1. To make the stemperata sauce, heat the olive oil in a medium pan over a medium heat. Add the onion and cook gently until soft and just beginning to brown. Add the garlic, rosemary and crushed chillies and fry for about 30 seconds, then add the tomatoes and cook for 3 minutes until they are just beginning to soften.
- 2. Add the vinegar and cook until it has almost evaporated. Throw in the capers, olives, oregano and sugar, season to taste and keep warm.
- 3. Brush the tuna on both sides with a little oil and season. Heat a griddle pan over a high heat until smoking hot. Reduce the heat to medium, add the tuna and cook for 1 minute each side; fresh tuna is best served rare.
- 4. Lift the tuna onto warmed plates, spoon over the stemperata sauce, sprinkle with chopped parsley and serve with a green salad.
Nutritional info
Per serving: 371kcals, 16.2g fat (3.5g saturated), 49.4g protein, 7.2g carbs, 5.5g sugar, 1.3g salt
Chef's tip
This dish can also be made with mackerel: slash each fish 2 or 3 times on each side, rub with a little oil and season. Grill under a high heat for 8 minutes, turning over halfway through.