Seared Tuna Salad Bowl
A vibrant seared tuna salad bowl with crispy-edged tuna, fresh greens, crunchy vegetables, and a bright lemon–olive oil vinaigrette. This Mediterranean-inspired bowl is high in protein and omega-3s, making it ideal for a healthy lunch or dinner.
Prep time: 15 minutes
Cook time: 6–8 minutes
Total time: ~25 minutes
Serves: 2
Ingredients
Seared Tuna
2 tuna steaks (140–160 g each)
1 tsp olive oil
½ tsp smoked paprika
½ tsp garlic powder
Salt & black pepper
Optional: sesame seeds for crust
Salad Base
3 cups mixed greens (arugula, spinach, romaine)
½ cup cherry tomatoes, halved
½ cucumber, sliced
¼ red onion, thinly sliced
¼ cup cooked chickpeas or white beans
Mediterranean Add-Ins
2 tbsp olives, sliced
1 tbsp capers
1 tbsp crumbled feta
Lemon Vinaigrette
2 tbsp extra-virgin olive oil
Juice of ½ lemon
½ tsp Dijon mustard
Salt & black pepper
Instructions
Step 1: Season Tuna
Pat tuna dry.
Brush lightly with olive oil.
Season with smoked paprika, garlic powder, salt, and pepper.
Press sesame seeds on outside if using.
Step 2: Sear Tuna
Heat a skillet or grill pan over high heat.
Sear tuna 2–3 minutes per side for rare to medium-rare.
Rest 2 minutes, then slice thinly.
Step 3: Prepare Vinaigrette
Whisk olive oil, lemon juice, Dijon, salt, and pepper until emulsified.
Step 4: Assemble Salad Bowl
Add greens to bowls.
Top with tomatoes, cucumber, onion, chickpeas, olives, and capers.
Arrange sliced tuna on top.
Drizzle with lemon vinaigrette and finish with feta if using.
Tips
Tuna tastes best rare or medium-rare.
Use very hot pan for a good sear without overcooking.
Add avocado slices for extra healthy fats.
Serve immediately for best texture.
Frequently Asked Questions
Q: Can I make this bowl for weight loss?
Yes—high protein, low carbs, very filling.
Q: Can I use canned tuna?
Fresh tuna is best, but high-quality canned tuna can work (skip searing).
Q: Can I meal prep this?
Yes—prep salad and dressing ahead, cook tuna fresh.
Nutritional Information
Calories: ~430 kcal
Protein: 38 g
Carbohydrates: 18 g
Fat: 20 g
Fiber: 6 g