Mediterranean Tuna Steaks with Creamy Garlic Sauce & Salad
This meal looks fancy but comes together quickly. The tuna steaks are seasoned simply and seared until tender in the center. The creamy garlic sauce adds richness without feeling heavy, and the fresh salad keeps the plate balanced. It’s a great weeknight dinner that feels restaurant-level with minimal effort.
Time
Prep: 10 minutes
Cook: 10–12 minutes
Total: 20–22 minutes
Ingredients
For the Tuna Steaks
2 tuna steaks (about 1 1/2 inches thick)
1 tablespoon olive oil
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon salt
1/8 teaspoon black pepper
For the Creamy Garlic Sauce
2 tablespoons butter
2 cloves garlic, minced
1/4 cup heavy cream
1 tablespoon chopped fresh parsley
1/4 teaspoon dried oregano
Salt and pepper to taste
For the Salad
Mixed greens
1/4 cup cherry tomatoes, halved
1/4 cup cucumber, diced or sliced
1 tablespoon olive oil
1 tablespoon red wine vinegar
Salt and pepper to taste
Instructions
Prepare the Tuna
Pat the tuna steaks dry.
Rub them with olive oil on both sides.
Mix garlic powder, onion powder, salt and pepper.
Coat the tuna evenly with the seasoning.
Sear the Tuna
Heat a skillet over medium-high heat.
Add a little oil if the pan looks dry.
Sear the tuna 1 1/2–2 minutes per side for medium-rare.
Cook longer if you prefer it more done.
Remove from the pan and let it rest.
Make the Creamy Garlic Sauce
In the same pan, melt the butter over medium heat.
Add garlic and cook until fragrant, about 30 seconds.
Pour in the cream and stir.
Add parsley, oregano, salt and pepper.
Simmer 1–2 minutes until slightly thickened.
Turn off the heat.
Make the Salad
Add greens, tomatoes and cucumber to a bowl.
Whisk olive oil, red wine vinegar, salt and pepper.
Toss the salad gently with the dressing.
Serve
Slice the tuna if you like. Plate it with the salad and spoon the creamy garlic sauce on top or on the side.
Tips
Patting the tuna dry helps get a better sear.
Don’t overcook the tuna. It becomes dry quickly.
A cast-iron pan gives the best crust.
Let the tuna rest a minute before slicing.
Add a splash of lemon juice to brighten the sauce.
If the sauce gets too thick, loosen it with a tablespoon of water or cream.
Fresh parsley gives better flavor than dried.
Season the tuna lightly. The sauce adds plenty of flavor.
Don’t skip heating the pan fully before searing.
For a smoky note, sprinkle paprika on the tuna before cooking.
Variations
Lemon Herb Tuna: Add lemon zest and fresh thyme to the seasoning.
Spicy Tuna Steaks: Add chili flakes or cayenne to the rub.
Mediterranean Olive Sauce: Stir chopped olives into the cream sauce.
Tomato Basil Sauce: Replace cream with canned tomatoes and fresh basil.
Yogurt Garlic Sauce: Use Greek yogurt instead of cream for a lighter sauce.
Capers and Lemon: Add capers and lemon juice to the pan sauce.
Pesto Drizzle: Swap the sauce with a spoonful of pesto.
Grilled Tuna: Grill the steaks instead of pan-searing.
Avocado Salad: Add avocado slices to the salad for extra richness.
Quinoa Bowl Version: Serve tuna over warm quinoa with the salad on top.
Q&A
Can I use frozen tuna steaks?
Yes. Thaw them fully and pat them dry before cooking.
How do I know when tuna is done?
The center should still be slightly pink for the best texture.
Can I cook it well-done?
Yes. Sear 3–4 minutes per side.
Can I make the sauce without cream?
Use milk and a teaspoon of flour to thicken it.
Can I replace garlic powder with fresh garlic?
Use minced garlic but cook it briefly to avoid burning.
Can I bake tuna steaks instead?
You can, but the texture isn’t as good. Bake at 200°C (400°F) for 8–10 minutes.
How long does leftover tuna last?
Up to 2 days in the fridge.
Can I meal prep this?
Yes, but keep the salad and dressing separate until serving.
What if I don’t have red wine vinegar?
Use lemon juice or apple cider vinegar.
How do I avoid a strong fish smell?
Rinse the steaks briefly and pat dry. Fresh tuna usually has a mild smell.
Nutrition
(Approx. per serving of 1 tuna steak with sauce and salad)
Calories: 380–450
Protein: 38–42 g
Fat: 22–28 g
Carbs: 6–10 g
Fiber: 1–2 g
Conclusion
This tuna dish is simple but feels special, with a crisp sear, a smooth garlic sauce and a fresh salad to balance everything out. It cooks fast, tastes bright and comforting at the same time, and works great for both weeknights and a nicer dinner at home. If you want, I can also turn it into a full meal-prep version.