Tuna Steak with Chilli Oil

Tuna Steak with Chilli Oil and Greens

A pan-fried Tuna steak served on a bed of dark leafy greens including kale, cavolo nero and avocado, drizzled with a garlic & red chilli oil.


I love Tuna Steak and could eat it all the time. But due to its high levels of mercury, it’s best to have Tuna on the odd occasion. I think they…whoever they are…advise you to eat it no more than once a week.

I wanted a nice light dinner, so I chose to avoid carbs and cook up some greens. I thought that maybe the Tuna and greens may be a little uninspiring? So I decided to make a chilli and garlic oil to drizzle over the top.

Still exercising…

The sun has been in and out over the past few weeks which has been great for outdoor activities. Me and Bex have been getting up and walking most mornings which has set us up for the day. We’ve tried to eat a little better too. Cutting out alcohol, sweets and reducing carbs has also been part of the process. I’m sure it sounds a little boring, but we’ve got a bit of momentum with it now and really starting to enjoy it.

We’ve been drinking a lot of Bex’s smoothies and protein shakes, which have kind of slotted in between smaller meals. We’ve been eating lighter of an evening too and even trying to get out for a brief walk afterwards. Happy days.


Bex went to the supermarket the other day and brought us some Salmon, Sea bass, and Tuna along with a couple of steaks. We’ve been cooking up a few meals that aren’t yet posted. In this recipe we used Yellow Fin Tuna steaks from Waitrose which were a bit more expensive, but tasted amazing. I always think with anything in life, you get what you pay for. The yellow fin tuna is a lean steak with proteins, good fats and vitamins. Again…just don’t eat too much!

Yellow Fin Tuna steak cooking.

She also picked up some Cavolo Nero that not only looks great but is packed full of antioxidants and vitamins.

The Tuna steak with chilli oil recipe would be great for lunch or as mentioned, something lighter of an evening. You could obviously throw in some potatoes if needed and mix around the veg as much as you want.

HINT: When cooking up your chilli oil. Be careful not to burn the garlic or chilli flakes. You’ll get a lovely burnt taste drizzled over your meal.

Tuna Steak with Chilli Oil and Greens

Tuna Steak with Chilli Oil

A pan-fried Tuna steak served on a bed of dark leafy greens including kale, cavolo nero and avocado, drizzled with a garlic & red chilli oil.

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes


  • 2 x Yellow Fin Tuna Steaks (240g)
  • 2 x Handful of Kale
  • 2 x Handful of Cavolo Nero
  • 1 x Pack of Green Beans (200g)
  • 1 x Avocado
  • 2 x Tsp of Chilli Flakes
  • 1x Garlic Clove (Crushed)
  • 4 x Tbsp of Olive Oil
  • 1 x Half a Lemon
  • A pinch Salt & Pepper


  1. Firstly sprinkle you Tuna steaks with salt and pepper and rest on a clean chopping board. Share a tbsp of olive oil across the two steaks and pat in the oil on both sides. Leave to rest.
  2. Heat 3 x Tbsp of Olive Oil in your pan, add in 2 x tsp of chilli flakes, your crushed garlic clove and half of your red chilli, finely chopped.
  3. Let this cook for a couple of minutes. Don't allow this mixture to burn - it may cook quicker. Pour this into a bowl for later in the recipe.
  4. Fill a separate pan with water and bring to the boil.
  5. You can cook the Tuna in the same pan as your chilli oil. Turn the heat up to medium-high and put in your Tuna steak. For a nice pink middle, you can cook this for 1 1/2 minutes each side and leave to rest.
  6. Put in your kale, cavolo nero and green beans and allow them to cook for 3-4 minutes. Slice up your avocado and finely chop the other half of red chilli.
  7. Once the greens are cooked, drain and begin plating up. Place your Tuna and avocado on top of the greens, sprinkle with red chilli and then drizzle the chilli oil across the meal. You can do this through a siv to keep out the bits.
  8. Drizzle with Lemon and season with salt and pepper.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 523Total Fat: 43gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 35gCholesterol: 34mgSodium: 117mgCarbohydrates: 15gFiber: 9gSugar: 2gProtein: 25g

This data was provided and calculated by Nutritionix on 5/25/2020

Thanks for reading my post on Tuna Steak with Chilli Oil and greens. We have slowed down a bit on the blog. I’m not sure we would have been able to continue at the pace we had set ourselves. We aim to post as regularly as possible as long as the food’s good!

Tuna Steak with Chilli Oil and Greens

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Thanks again from all at Ped’s Kitchen!

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