Fish, Maghreb and Middle East
Omani grilled tuna with lemon rice
Omani grilled tuna is a marinated fish dish, seasoned with chile, turmeric and cumin, seared briefly and served over basmati rice scented with lemon and cilantro. It serves 4, takes 35 minutes, is easy to make, and costs about €5.00 per serving. The key to success is a short sear so the tuna stays pink in the middle.
Tuna steaks marinated in chile and turmeric, grilled in minutes, served over a fragrant lemon rice, a little trip to Oman.
- Total time
- 35 min
- Difficulty
- Easy
- Cost per person
- €5.00
- Calories per person
- 620 kcalcalculated by Kiloach, your weight coach
- Season
- Spring, Summer, Fall
- The kids
- They generally like it
Omani grilled tuna plays on the contrast between a spiced marinade, chile, turmeric and cumin, and the brightness of lemon running through the rice. The tuna stays pink and tender at the center when the sear is kept short, while the outside picks up just enough color in a very hot pan. It's a dish that breaks from the usual weeknight fish without asking for any real skill.
This is a recipe for a weeknight when you want something quick but a little different from the usual, the tuna cooks in three minutes and the rice in twelve. Kids who like fish often go for the mild warmth of turmeric, less sharp than it looks, and lemon rice tends to win over picky eaters too. Mon Chou built this recipe for an easy dinner that feels like a small escape without any extra effort.
The ingredients
Fish counter
- Tuna steaks 4
Fruits and vegetables
- Garlic 3 cloves
- Lemon 2
- Fresh cilantro 1 bunch
Pantry
- Chile powderoften in the pantry 1 tsp
- Turmericoften in the pantry 1 tsp
- Ground cuminoften in the pantry 1 tsp
- Olive oiloften in the pantry 4 tbsp
- Basmati riceoften in the pantry 320 g
- Saltoften in the pantry 1 pinch
Allergens Fish
The step by step recipe
-
Mix the crushed garlic, chile powder, turmeric, cumin, the juice of one lemon, two tablespoons of oil and the salt, then brush it over the tuna steaks.
Salt right before cooking, salt draws moisture out of the tuna.
-
Let the steaks marinate in the fridge. 15 min
No more than twenty minutes, the lemon starts to cook the flesh.
-
Cook the basmati rice in salted water, drain it, then mix it with the zest and juice of the second lemon, the remaining oil and the cilantro. 12 min
Zest the lemon before juicing it, it's much easier that way.
-
Heat a skillet or grill until very hot and sear the tuna steaks. 3 min
The pan should be lightly smoking before the tuna goes in.
-
Let the tuna rest for a minute, slice it, and serve it over the lemon rice.
Slice on an angle against the grain, the flesh stays tender.
Our tips to get it right
- Pick tuna steaks that are at least two centimeters thick so they stay juicy through the quick, high heat sear.
- Let the tuna sit out of the fridge for a few minutes before cooking, it sears better when it isn't cold at the center.
- Cook the rice while the tuna marinates, everything lands on the table together and the tuna is still warm.
The variations
- Swap the tuna for salmon or swordfish steaks, the marinade works just as well with a richer fish.
- For a vegetarian version, use firm tofu steaks or thick slices of roasted cauliflower instead of the tuna.
- For kids, cut the chile in half and keep the turmeric and cumin, the flavor stays warm without any real heat.
What to serve it with
- A cucumber mint salad
- Oven roasted vegetables
- Iced mint tea
Storage
Cooked tuna keeps for a day in the fridge in a sealed container, but it's really best eaten the same day since it firms up and dries out as it cools. The lemon rice keeps for two days and reheats gently in a pan or the microwave. Avoid freezing the cooked tuna, the texture suffers a lot.
Questions about this dish
Can you use frozen tuna instead of fresh?
Yes, as long as you thaw it in the fridge overnight and pat it dry before marinating. Extra moisture keeps the marinade from sticking and makes the tuna release too much liquid while it cooks.
How do you know when the tuna is cooked enough?
The tuna is ready when the outside is colored and the center still feels soft and looks pink. A minute and a half per side is usually enough for steaks about two centimeters thick.
Can you make the marinade ahead of time?
Yes, mix the spices, garlic and oil the day before and keep it in a sealed jar in the fridge. Add the lemon and salt only right before brushing it onto the tuna.
Can the lemon rice be eaten cold?
Yes, it's just as good warm or cold, the lemon and cilantro stay fragrant even after it cools down. It's a good option if you want to make it a bit ahead for guests.
How long does it take to make an Omani grilled tuna with lemon rice?
Count 35 min in total, prep and cooking included. The recipe is rated “easy”.
How many calories are in an Omani grilled tuna with lemon rice?
About 620 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.
How much does an Omani grilled tuna with lemon rice cost?
About €5.00 per serving, or €20.00 for 4 people, based on average supermarket prices.
What allergens does this recipe contain?
This recipe contains fish. Always check the labels of the products you buy.
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