Provençal tone by Gordon Ramsay

Tuna Provençal – a Mediterranean Delight

If you’re looking for a quick and flavorful recipe, then Tuna Provençal is the perfect choice. This dish not only combines the fresh flavors of vegetables with the richness of fish, but it also brings a touch of Mediterranean sunshine right to your table. Additionally, it’s a simple recipe that you can prepare in under 30 minutes, making it ideal for a family dinner or a special occasion.

Preparation time: 15 minutes
Cooking time: 10-15 minutes
Total time: 30 minutes
Servings: 4

Ingredients needed:
- 4 pieces of fresh tuna (or any fish of your choice)
- 3 tablespoons of olive oil
- 1 red onion, sliced
- 3-4 cloves of garlic, minced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 medium zucchini, sliced
- Salt and pepper, to taste
- 1 can of diced tomatoes in juice
- 1 sprig of fresh rosemary, finely chopped
- 1 sprig of fresh thyme, finely chopped
- 50 g black olives, pitted
- 1 tablespoon of dried basil
- 1 lemon, sliced

Instructions:

1. Start by preparing the vegetables. Heat 3 tablespoons of olive oil in a large skillet over medium heat. Add the sliced red onion, bell peppers, and minced garlic. Sauté the vegetables for 5-6 minutes until they become soft and fragrant.

2. Add the sliced zucchini and continue to cook for another 2-3 minutes. The zucchini will add extra texture and flavor to the dish.

3. The next step is to add the diced tomatoes, thyme, and finely chopped rosemary. Mix well and let it simmer over medium heat for 2-3 minutes to allow the flavors to meld.

4. Now it’s time to transfer the vegetable mixture to a baking dish or oven-safe pan. It’s important to use a dish that can withstand the heat of the oven so that you achieve perfectly cooked fish.

5. Season the tuna pieces with salt, pepper, and drizzle a little olive oil to keep them juicy. Arrange the fish in the vegetable mixture in a fan shape. This presentation not only looks spectacular but also allows for even cooking.

6. Place the lemon slices on top of the fish for a splash of acidity that will balance the flavors. Sprinkle the dried basil over the entire dish for an extra layer of aroma.

7. Place the dish in a preheated oven at 200 degrees Celsius and bake for 10-15 minutes, depending on the thickness of the fish pieces. Check if the fish is cooked (it should be opaque and flake easily with a fork) and the vegetables should be tender.

Practical tips:
- When choosing fish, make sure it is fresh with a pleasant sea smell. Tuna can be substituted with other types of fish, such as sea bream or salmon, depending on your preferences.
- You can add other vegetables like eggplant or squash to vary the recipe.
- A good idea is to serve this dish with a side of basmati rice or quinoa to round out the meal nutritionally.

Nutritional benefits:
This dish is not only delicious but also packed with nutrients! Fish is an excellent source of protein and Omega-3 fatty acids, essential for heart health. The vegetables add fiber, vitamins, and minerals, contributing to a balanced diet.

Pairings and serving suggestions:
Tuna Provençal pairs perfectly with a glass of dry white wine or freshly squeezed lemonade. You can also accompany this dish with a fresh green salad drizzled with a simple vinaigrette to add a crunchy contrast.

Frequently asked questions:
1. Can I use frozen fish?
Yes, but make sure to completely thaw and dry it well before using.

2. What kind of olives can I use?
Black olives are the most suitable for this recipe, but you can also experiment with green olives if you prefer.

3. How spicy is this dish?
This recipe is not spicy, but you can add red pepper flakes if you enjoy a bit of heat.

In conclusion, Tuna Provençal is a dish that will not only delight your taste buds but will also bring an elegant touch to your table. Don’t hesitate to personalize your recipe and enjoy the moments spent in the kitchen. Bon appétit!

 Ingredients: 4 pieces of fresh tuna (I had carp) 3 tablespoons of olive oil 1 red onion 3-4 cloves of garlic 1 red bell pepper 1 yellow bell pepper 1 medium zucchini salt, pepper 1 can of diced tomatoes in juice 1 sprig of rosemary 1 sprig of thyme 50 g black olives 1 tablespoon dried basil 1 lemon