Seared Tuna with Creamy Garlic Veggie Salad
This dish combines the delicate flavor of seared tuna with a fresh, colorful vegetable salad tossed in a creamy garlic dressing. It’s light yet satisfying, packed with protein, healthy fats, and vibrant nutrients. The seared tuna provides a buttery, meaty bite while the creamy garlic veggie salad offers a cool, crisp contrast, making it perfect for a healthy lunch or elegant dinner.
Time Required
Preparation Time: 20 minutes
Cooking Time: 5 minutes
Total Time: 25 minutes
Ingredients
For the Tuna:
2 tuna steaks (about 6 oz each, 1-inch thick, sushi-grade)
1 tablespoon olive oil
½ teaspoon salt
¼ teaspoon black pepper
½ teaspoon sesame seeds (optional)
For the Creamy Garlic Veggie Salad:
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1 cup red bell pepper, diced
½ cup shredded carrots
¼ cup red onion, thinly sliced
1 cup mixed greens (baby spinach, arugula, or spring mix)
Creamy Garlic Dressing:
½ cup plain Greek yogurt
2 tablespoons mayonnaise (or use all Greek yogurt for lighter option)
1 clove garlic, finely minced or grated
1 tablespoon lemon juice
1 teaspoon Dijon mustard
½ teaspoon salt
¼ teaspoon black pepper
1 tablespoon olive oil
Instructions
Prepare the Dressing:
1. In a small bowl, whisk together Greek yogurt, mayonnaise, minced garlic, lemon juice, Dijon mustard, salt, black pepper, and olive oil until smooth.
2. Taste and adjust seasoning if needed. Set aside.
Make the Salad:
1. In a large bowl, combine cherry tomatoes, cucumber, red bell pepper, shredded carrots, and red onion.
2. Add the mixed greens.
3. Drizzle the creamy garlic dressing over the vegetables and toss gently to coat.
Sear the Tuna:
1. Pat tuna steaks dry with a paper towel.
2. Rub both sides of each tuna steak with olive oil, salt, and black pepper. If using, sprinkle sesame seeds on one side.
3. Heat a heavy-bottomed skillet (preferably cast iron) over high heat until very hot (almost smoking).
4. Add tuna steaks and sear for about 1 to 1½ minutes per side for rare (edges cooked, center still pink).
For medium, sear about 2 minutes per side.
5. Remove from heat and let rest for 2 minutes.
6. Slice tuna against the grain into thin slices.
Assemble:
1. Plate a generous amount of the veggie salad.
2. Lay seared tuna slices over or beside the salad.
3. Optionally, drizzle a little extra dressing or a few drops of lemon juice on top.
Notes
Tuna Doneness: Seared tuna is best when it’s rare inside. Overcooking makes it dry.
Garlic: For a milder garlic flavor, roast the garlic before adding to the dressing.
Vegetables: Feel free to use seasonal vegetables or add avocado for creaminess.
Storage: Store leftover salad separately from the tuna to prevent sogginess. Tuna is best eaten fresh but can be refrigerated for up to 1 day.
Tips
Super Hot Pan: Make sure the skillet is very hot before searing to get a good crust without overcooking.
Fresh Tuna: Use sushi-grade tuna for the best flavor and safety when serving rare.
Meal Prep: You can make the dressing and chop veggies ahead of time; sear the tuna just before serving.
Add crunch: Sprinkle a few toasted nuts (like almonds or cashews) over the salad for added texture.
Frequently Asked Questions
Q: Can I use frozen tuna?
A: Yes, but thaw it fully in the fridge and pat it very dry before searing to avoid steaming instead of searing.
Q: What can I substitute for tuna?
A: Sliced seared salmon or even grilled chicken breast can work if you prefer not to use tuna.
Q: Can I make it spicy?
A: Absolutely! Add a pinch of red pepper flakes to the salad or drizzle with sriracha.
Q: How long can the dressing last?
A: Store it in an airtight container in the fridge for up to 5 days.
Nutritional Information
Calories: 420 kcal
Protein: 42 g
Fat: 22 g
Saturated Fat: 4 g
Carbohydrates: 12 g
Fiber: 3 g
Sugar: 6 g
Sodium: 620 mg
Cholesterol: 65 mg