Atum Grelhado (Cape Verdean Grilled Tuna with Onion Sauce)
In short: Thick tuna steaks marinated in garlic and lime, grilled until just pink, and served with a soft onion and tomato sauce, boiled potatoes and rice. It takes about 40 min in total and makes 4 servings.
- Prep
- 15 min
- Cook
- 25 min
- Resting
- 30 min
- Total
- 40 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 640 kcal
Tuna is one of the great catches of the islands, and a thick steak on the grill with garlic, lime and salt is a standard lunch. The finishing touch is a soft sauce of onion, tomato and bay leaf spooned over the fish, plus boiled potatoes or sweet potato and rice on the side. The one rule is not to overcook the tuna, which turns dry within a minute or two.
Instructions
- Rub the tuna steaks with the garlic, lime juice, salt, pepper and oil. Marinate in the fridge for 30 minutes, no longer, or the lime will start to cook the fish.
- For the sauce, heat the oil in a pan over medium heat and cook the onions for 12 minutes, stirring, until very soft and just starting to turn golden.
- Add the garlic, tomatoes, bay leaf, vinegar and salt. Cook for 8 to 10 minutes until the tomatoes have melted into a spoonable sauce. Stir in the parsley and keep warm.
- Heat a grill or heavy grill pan over high heat until very hot, and oil the grate lightly. Grill the tuna for 2 to 3 minutes per side for medium-rare, or about 4 minutes per side for fully cooked (63°C/145°F in the center).
- Rest the steaks for 3 minutes. Spoon the warm onion sauce over them and serve with boiled potatoes and rice.
Tips
- Use thick steaks. Thin ones overcook before the outside colors. Frozen tuna works if you thaw it fully in the fridge and pat it dry.
- No grill? Sear the steaks in a very hot cast-iron pan with a little oil for the same times. The onion sauce is also good over fried mackerel.
Questions and answers
Can I use canned tuna for this?
No. This dish relies on thick steaks that stay juicy when seared. Canned tuna is better suited to turnovers, salads or fish cakes.
How do I know when tuna is cooked?
Medium-rare steaks are seared outside with a pink center and feel springy to the touch. Fully cooked tuna reaches 63°C (145°F) and turns opaque, but it will be firmer and drier.
What can I serve with grilled tuna?
Boiled potatoes, sweet potato or cassava, white rice and a simple tomato salad are the usual sides. Put hot pepper sauce on the table.
How long does it take to make Atum Grelhado (Cape Verdean Grilled Tuna with Onion Sauce)?
About 40 min in total: 15 min of preparation and 25 min of cooking.
How many calories are in Atum Grelhado (Cape Verdean Grilled Tuna with Onion Sauce)?
About 640 kcal per serving, with 51 g of protein, 79 g of carbohydrates and 13 g of fat. These values are estimates.
Nutrition per serving
| Calories | 640 kcal |
|---|---|
| Protein | 51 g |
| Carbohydrates | 79 g |
| Fat | 13 g |
| Fiber | 6 g |
| Sugar | 9 g |
| Sodium | 800 mg |
Estimated values, calculated from the ingredients.
