This quick, healthy Pan Griddled Tuna with Salsa Roca will become a weeknight favourite. Ready in just 10 minutes, it’s a total winner.
Commissioned post
I recently spent a delightful few days in London with Iceland Foods for a blogger event. We were treated to a tour of their flagship store and an inspiring cookery session at Cactus Kitchens, the school founded by Michel Roux Jr. I left with new cooking tips, fresh ideas about frozen fish, and a renewed appreciation for the convenience and quality that well-handled frozen seafood can offer.
One of the highlights was a fish masterclass led by Neil Nugent, Iceland’s head chef. He demonstrated several ways to prepare fish — from poaching and grilling to baking and sashimi — using fillets that had been frozen shortly after catch. The point he emphasised was simple: properly frozen fish locks in freshness and nutrients right after it’s caught, so it can be enjoyed later without losing flavour.
At the cookery school we tasted numerous dishes, photographed plates and ate far more than was strictly necessary — but it was all delicious and inspiring. One recipe that stood out was this Pan Griddled Tuna with Salsa Roca. The salsa is quick to make and full of bright, smoky flavour thanks to charred cherry tomatoes. It complements the meaty texture of tuna steaks beautifully and comes together in minutes, making it ideal for busy weeknights.
Pan Griddled Tuna with Salsa Roca
This recipe is simple, fast and packed with flavour. Salsa Roca is made by blackening small tomatoes in a hot pan, then mixing them with red onion, chilli, coriander and lime juice. The charred tomato skins add a subtle smokiness that lifts the whole dish. I used individually wrapped frozen tuna steaks that I had defrosted in the fridge overnight—each steak drains easily and is ready to pat dry before cooking.
Ingredients
Salsa Roca
- 1 punnet baby plum or cherry tomatoes
- 1 small red onion, finely diced
- 1 tablespoon olive oil
- 1 tablespoon diced red chilli (adjust to taste)
- 3 tablespoons chopped coriander
- Juice of 2 limes
For the Tuna
- 2 tuna steaks, defrosted and patted dry
- Olive oil for drizzling
- Salt and freshly ground black pepper
- 1 bag peppery leaf salad, to serve
Instructions
Salsa Roca
- Heat a non-stick pan until very hot. Add the baby tomatoes and let the skins blacken; a little charring adds great flavour.
- Tip or turn the tomatoes in the pan until they are evenly coloured. Remove from the heat, allow to cool slightly, and roughly chop into a bowl.
- Add the finely diced onion to the chopped tomatoes. If you prefer a milder onion flavour, rinse the diced onion under cold water and drain well before adding.
- Mix in the lime juice, coriander, diced chilli and olive oil. Season with salt and pepper to taste. Set the salsa aside while you cook the tuna.
Pan Griddled Tuna
- Preheat a griddle pan (cast iron works best) until very hot.
- Lightly drizzle the tuna steaks with olive oil and season both sides with salt and pepper.
- Place the tuna on the hot griddle. For rare tuna, cook about 1 minute per side; for medium-well, cook 2–3 minutes per side. Adjust timing to your preference and the thickness of the steaks.
- Remove the tuna from the pan and rest briefly. Serve immediately with the peppery leaf salad and a generous spoonful of salsa roca.
One fun aside: the cookery school sits above the TV studio where Saturday Kitchen is filmed, and I couldn’t resist a quick photo with the famous omelette pan while there.
Enjoy this fast, flavourful recipe — it’s ideal for a nutritious, fuss-free dinner. The charred tomato salsa lifts the simple griddled tuna, delivering a fresh, smoky finish that pairs perfectly with peppery salad leaves.
Huge thanks to Iceland for inviting me on the trip and for supporting this post. Their support helps me keep sharing tasty, practical recipes. As always, all thoughts and leftovers are my own.
Jane x