Appetizers/Small Bites, Gluten-Free Recipes, Mains, Quick Recipes, Recipes, Seafood, Soups & Salads

Seared Tuna Salad

January 14, 2015


Tuna Salad

Tuna Salad

I read an article that said that 50% of people who started a diet for 2015 would have given up by last week Thursday. I don’t believe in strict diets anyway so I hadn’t committed to one for the New Year, however like most of you I over indulged a little over the holidays and put on a few pounds but I do not tell you this with regret; absolutely not, I tell you this with great pride because for me that is exactly what the holidays are about – eating too much, drinking too much, laughing so hard you forget what was funny in the first place and being around those you love but don’t get to see as much as you want to because life is busy getting in the way.

I shall not get carried away with fond memories of the holidays that seem too far away, the recipe I am sharing with you today is one that you can add to your repertoire of ‘feel good recipes’. Whilst I am not dieting for 2015 I am also not still eating for 3 people as I was during the time off work. 

Tuna is such a meaty fish that even if you are not into fish, for whatever reason, I am sure you can enjoy a properly cooked piece of tuna. I mean how many fishes have their meat referred to as steaks? It even has a deep dark colour, so if you are cutting down on your consumption of red meat, fool your mind with tuna and your tummy will be grateful. I feel like I should make it clear at this point that I am NOT referring to canned tuna, which is something I am simply not a fan of (no offence). 

Tuna Salad

Tuna Salad

Here’s 4 reasons why should eat tuna, other than the fact that it is quick to prepare and tastes so good: 

  1. Helps lose weight: tuna is low in calories, high in protein and keeps you feeling fuller for longer.
  2. Helps keep you alive: tuna is high in Omega 3, which is a good fat that is important for a healthy heart and brain function. 
  3. Great in times of cold weather: Omega 3 helps elevate your mood, which we need when it’s cold and dark outside. Also when you can’t get enough vitamin D due to lack of sunlight, eat some tuna!
  4. Helps you take over the world: improves your concentration and fights off stress.

Live, Love, Eat!

April x

Seared Tuna Salad with Asian inspired vinaigrette
Serves 2
An incredibly easy salad that is deeply satisfying.
Prep Time
10 min
Cook Time
6 min
Total Time
16 min
Prep Time
10 min
Cook Time
6 min
Total Time
16 min
  1. 1 large tuna steak
  2. sesame oil
  3. coarse sea salt
  4. freshly ground black pepper
  5. handful of cherry tomatoes
  6. 1/2 small avocado
  7. 4 slices of large red onion
  8. 1/2 pack of mixed green leaves
  9. 1/4 grapefruit
For vinaigrette
  1. 2 tbsp sesame oil
  2. 1 tsp mustard
  3. 1 tsp soy sauce
  4. 1/2 tbsp honey
  5. 1 tbsp rice vinegar
  1. Season both sides of your tuna steak with salt and pepper.
  2. Heat your grill pan over medium heat and coat it with some sesame oil.
  3. Once hot, cook the tuna for 1.5 minutes on each of the four side (the time passes quickly, be careful not to overcook the tuna)
  4. When the tuna is cooked, set aside.
  5. Slice your tomatoes in half, cut your avocado into cubes, and cut each peg of grapefruit in half before putting these ingredients in a large bowl.
  6. In a small bowl put all the ingredients for the dressing except the sesame oil.
  7. Whisk in the oil to emulsify the mixture, creating your vinaigrette, which should be cloudy and completely combined.
  8. Pour the vinaigrette over the salad and mix throughly.
  9. Slice the tuna into thin slices and plate over salad.
  1. If you are saving some salad for later do not put dressing on it until you are ready to eat because the salad will not stay fresh once coated in dressing.
The Yummy Truth

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