Tuna in Mediterranean Sauce

👨‍🍳 Method

To assemble

1. 1
   Pat the fish thoroughly dry with paper towels and sprinkle the salt and black pepper over the top.
2. 2
   Heat half the olive oil in a heavy pan over high heat.

   ⚙ Pan-fryingStoveFrying pan

   💡What you brown (meat, patties, schnitzel) goes into hot oil: in lukewarm oil it soaks it up and comes out greasy. For onion and garlic that you soften, oil heated over medium or low heat is enough; do not wait for it to smoke.
3. 3
   Lay the fish in the pan in a single layer and fry 2–3 minutes.

   StoveFrying pan
4. 4
   Flip gently and fry 2–3 minutes (the inside stays pink) more.

   Stove
5. 5
   Remove the fish and set aside.
6. 6
   In a bowl, mix the garlic and oregano.

   ⚙ Pan-fryingStoveFrying pan
7. 7
   Add and fry 3 minutes, until the peppers soften.

   ⚙ Adding to the hot fat and fryingStove

   💡Add by cooking time: what needs long (onion, carrot, meat) goes in first, and what burns fast (garlic, dry spices) goes in last, only until fragrant.
8. 8
   Add the cherry tomatoes and cook 3 minutes, until they start to break down.

   Stove
9. 9
   Add and stir about a minute, until fragrant.

   ⚙ SimmeringStove

   💡A gentle simmer, not a boil: a hard boil dries the food out and clouds it, a slow simmer cooks it evenly.
10. 10
    Return the fish to the pan, pour the sauce over it and sprinkle with the parsley.