List files in tar file:

tar -tf filename.tar.gz

tar -tvf filename.tar.gz

Extract a file called etc/default/sysstat from config.tar.gz tarball:
$ tar -ztvf config.tar.gz
$ tar -zxvf config.tar.gz etc/default/sysstat
$ tar -xvf {tarball.tar} {path/to/file}

Linux - tar