Heart-Healthy Seared Tuna Salad
Savor the fresh, vibrant flavors of the Heart-Healthy Seared Tuna Salad—a nutrient-packed meal that's as delicious as it is wholesome. Featuring perfectly seared tuna steaks seasoned with a simple blend of salt and black pepper, this recipe balances indulgence with health-conscious ingredients. A colorful medley of mixed greens, juicy cherry tomatoes, crisp cucumber, creamy avocado, and red onion forms the base, while a zesty lemon-Dijon vinaigrette ties it all together. Finished with a sprinkle of capers and fresh parsley, this salad is high in lean protein, omega-3s, and heart-smart fats. Ready in under 25 minutes, it’s the perfect choice for a quick, healthy lunch or dinner that doesn’t skimp on flavor.
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Recipe Information
Ingredients
- 2 pieces (each about 6 ounces) tuna steaks
- 2 tablespoons, divided olive oil
- 0.5 teaspoons salt
- 0.5 teaspoons black pepper
- 4 cups mixed salad greens
- 1 cup, halved cherry tomatoes
- 1 medium, sliced cucumber
- 0.25 small, thinly sliced red onion
- 1 small, diced avocado
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- 1 tablespoon, drained capers
- 2 tablespoons, chopped fresh parsley
Instructions
Heat 1 tablespoon of olive oil in a non-stick skillet over medium-high heat.
Season tuna steaks with salt and black pepper on both sides.
Sear tuna for about 2-3 minutes on each side until desired doneness is reached, preferably leaving the center slightly pink for maximum tenderness.
Remove the tuna from the skillet and let it rest for a few minutes before slicing thinly.
In a large bowl, combine mixed salad greens, cherry tomatoes, cucumber, red onion, and avocado.
In a small bowl, whisk together lemon juice, the remaining tablespoon of olive oil, Dijon mustard, honey, and a pinch of salt and pepper.
Pour the dressing over the salad and toss to combine.
Arrange the sliced tuna on top of the salad.
Sprinkle with capers and fresh parsley before serving.
Nutrition Facts
Calories |
1460 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 105.9 g | 136% | |
| Saturated Fat | 16.6 g | 83% | |
| Polyunsaturated Fat | 9.9 g | ||
| Cholesterol | 132 mg | 44% | |
| Sodium | 1691 mg | 74% | |
| Total Carbohydrate | 29.6 g | 11% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 16.4 g | ||
| Protein | 94.4 g | 189% | |
| Vitamin D | 11.0 mcg | 55% | |
| Calcium | 156 mg | 12% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 2564 mg | 55% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
