Mediterranean Seared Tuna Plate
A light and flavorful seared tuna plate served with herb-roasted vegetables, quinoa, and fresh greens, drizzled with a lemon-olive oil dressing. This dish is high in protein, omega-3s, and antioxidants, making it ideal for a healthy Mediterranean-style meal.
Prep time: 10 minutes
Cook time: 10–12 minutes
Total time: ~22 minutes
Serves: 2
Ingredients
Tuna
2 tuna steaks (~150 g each)
1 tsp olive oil
½ tsp smoked paprika
½ tsp garlic powder
Salt & black pepper
Roasted Vegetables
1 small zucchini, sliced
1 red bell pepper, sliced
1 small eggplant, diced
1 tbsp olive oil
½ tsp dried oregano
Salt & pepper
Grain/Base
½ cup cooked quinoa or couscous
Fresh Greens
1 cup mixed greens (arugula, spinach, or lettuce)
6 cherry tomatoes, halved
½ cucumber, sliced
Lemon Dressing
1 tbsp olive oil
Juice of ½ lemon
1 tsp Dijon mustard
Salt & pepper to taste
Instructions
Step 1: Prepare Vegetables
Preheat oven to 200°C (400°F).
Toss zucchini, bell pepper, and eggplant with olive oil, oregano, salt, and pepper.
Roast 15–20 minutes until tender and slightly caramelized.
Step 2: Season Tuna
Brush tuna steaks with olive oil and sprinkle smoked paprika, garlic powder, salt, and pepper.
Step 3: Sear Tuna
Heat a non-stick skillet or grill pan over medium-high heat.
Sear tuna 2–3 minutes per side for rare to medium-rare, depending on thickness.
Rest 2 minutes before slicing.
Step 4: Make Dressing
Whisk olive oil, lemon juice, Dijon (if using), salt, and pepper until emulsified.
Step 5: Assemble Plate
Place quinoa on plate.
Arrange roasted vegetables and fresh greens around.
Slice tuna and place on top or on the side.
Drizzle lemon dressing over vegetables and greens.
Tips
Tuna is best rare to medium-rare—overcooking makes it dry.
Use a cast-iron or non-stick skillet for perfect sear.
Add olives or a sprinkle of feta for extra Mediterranean flavor.
Serve immediately for best texture.
Frequently Asked Questions
Q: Can I make this meal prep-friendly?
Yes—but keep tuna separate; reheat vegetables and quinoa lightly before serving.
Q: Can I use other fish?
Yes—salmon, swordfish, or mahi-mahi works well.
Q: Is this weight-loss friendly?
Absolutely—high protein, healthy fats, low carbs (quinoa provides slow-digesting carbs).
Nutritional Information
Calories: ~450 kcal
Protein: 38 g
Carbohydrates: 35 g
Fat: 18 g
Fiber: 7 g