Pan-fried Tuna with Italian Aubergine Stew

Written by Sophie

This is a great mid-week dinner full of goodness, but really tasty!  It doesn’t take too long to make either and the ingredients are all fairly simple and straight forward.  It can be served with extra spinach if you want some more veg, or brown rice for a more filling dish.


Tuna (for 2 people):

  • 2 x tuna steaks
  • 1 tsp olive oil
  • Juice of 1 lemon
  • 5-6 fresh mint leaves, finely chopped
  • 1 tsp dried oregano
  • 1 large garlic clove, finely sliced

Aubergine Stew (enough for 3-4):

  • 1 tbsp olive oil
  • 2 large aubergines, chopped into medium sized chunks
  • 1 small onion, finely chopped
  • 2 cloves of garlic, finely sliced
  • 2 tsp dried oregano
  • 2 tbsp capers
  • 10 green olives, roughly chopped
  • 1 small bunch parsley, chopped
  • 2 tbsp apple cider vinegar
  • 5 large tomatoes, roughly chopped
  • Salt & Pepper


Heat the olive oil in a pan, then add all of the aubergine and oregano stirring to ensure that the olive oil is evenly spread throughout.


After about 5 minutes once the colour has changed and the aubergine is looking soft add the garlic, onion and most of the parsley (save some to garnish at the end).

After another few minutes add the capers, olives and the apple cider vinegar and leave on a high heat until the vinegar has reduced and then add the tomatoes.  Leave these for about 15 minutes stirring occasionally and start on the tuna.

Prepare the sauce first, mixing the olive oil, lemon juice, oregano, mint and garlic together well and making sure the herbs don’t clump together.

Then heat a griddle pan (or if you don’t have one a normal non-stick pan is fine) and when it’s really hot fry the tuna for about 2-3 minutes on each size (depending on the thickness of the steak you have or how well cooked you like it).

Then serve up the stew, sprinkling some parsley over it, place the tuna on top and pour over some of half of the sauce….and you’re ready to serve!

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