Wild Tuna Fish with Fresh Tomato and Garlic

Wild Tuna Fish

Wild Tuna Fish

With all the canned tuna fish sold across America, it’s surprising that not more Americans eat fresh tuna. I just don’t get it. In Spain, it is commonly eaten at certain times of the year —People there love it!  Though they limit consumption due to the mercury found in tuna. They eat it in a variety of ways, too: stews, soups, empanadas, sautéed, grilled, etc.

In Arizona and California, the only way I’ve seen tuna fish eaten is raw, in Sushi, or peppered on both sides and seared, leaving most of the center undercooked. And, by the way, a person with an autoimmune illness is more susceptible to foodborne illness by eating undercooked food. You should eat wild tuna fish, fresh or frozen—though cooked. Fresh fish is better flavor wise and because canned tuna loses some of the nutritional value; and wild tuna fish is an excellent source for your Omega 3’s.

Try this following recipe for wild tuna fish with fresh tomato and garlic, and I’m sure you’ll develop a taste for it.


4-6 ounce tuna steaks, ¾ to 1-inch thickness (available at Whole Foods Market)

1 onion, finely chopped

3- tablespoons virgin olive oil

3 medium large tomatoes

5 to 6 cloves garlic, medium large, peeled

Salt and pepper

Bay leaf

Parsley – to garnish


1.) Fill a small pot with enough to cover a tomato. Bring the water to a boil. While the water is heating, prep the tomatoes by removing the core with a paring knife, and then scoring the bottoms with an X. When the water come to a boil, drop one of the tomatoes into the water for 15 seconds. This should be enough time for the skin to loosen up so you can easily peel it. Repeat with the other two tomatoes.

2.) Slice the tomatoes in half horizontally. Squeeze out the seeds, and then finely chop the tomatoes. Put them in a bowl and set it aside.

3.) Slice the peeled garlic into very thin lengthwise strips. Put the garlic in a small bowl and then set it aside.

4.) Wash the tuna steaks, pat them dry, and then add salt and pepper to both sides. Set them aside.

5.) Heat 1½ tablespoons of olive oil in a large flat bottom pan with enough room to easily accommodate all 4 fish steaks. Heat the oil on high until the oil is hot, add the steaks, and then lower the heat to medium high. The idea is to sear the steak to lock in moisture, not to cook it through. Turn the steaks over when they no longer stick to the bottom of the pan. When they have been seared on both sides, set them aside on a plate. Wash the pan if it needs it.

6.) Over medium heat, add 1½ to 2 tablespoons of the olive oil to the pan and begin to sauté the garlic, constantly stirring. After 30 seconds, add the onions and cook until they are transparent. Next, add the chopped tomatoes and the bay leaf. Cook until ¼ of the liquid has evaporated.

7.) Add the fish to the pan and cover the fish with the sauce. Cook for 10 more minutes. Use a thermometer to check that the tuna fish is up to 145°. If you don’t have a thermometer, stick a small knife into the center of the fish to see if the fish is cooked through the center.  If the fish is cooked but the sauce is too watery, set the fish aside on a plate and keep it covered while you cook down the sauce a little more. This sauce will be a little watery because it does not have tomato paste in it, and you’re not cooking it for hours like a pasta sauce.

Serving Suggestion: Serve with a nice green salad and Brown Rice Pilaf



If you like my recipes why not subscribe to them by email or sign up for RSS?