Mediterranean Diet Seared Tuna Salad
Savor the vibrant flavors of the Mediterranean with this Seared Tuna Salad, a nutrient-packed and utterly delicious recipe inspired by the Mediterranean diet. Perfectly marinated fresh ahi tuna steaks are pan-seared to golden perfection and served over a bed of crisp mixed greens, juicy cherry tomatoes, crunchy cucumber, and briny Kalamata olives. Tossed with a light lemon and olive oil dressing, this salad is a refreshing yet satisfying meal packed with heart-healthy fats, lean protein, and colorful veggies. For an added touch of indulgence, sprinkle crumbled feta cheese and fresh basil on top. Ideal for a quick lunch or elegant dinner, this easy-to-prepare salad will transport your taste buds straight to the sun-kissed shores of the Mediterranean.
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Recipe Information
Ingredients
- 2 pieces Fresh ahi tuna steaks
- 4 tablespoons Olive oil
- 3 tablespoons Lemon juice
- 2 pieces Garlic cloves, minced
- 1 teaspoon Sea salt
- 1 teaspoon Black pepper
- 6 cups Mixed greens (arugula, spinach, and romaine)
- 1 cup Cherry tomatoes, halved
- 1 medium Cucumber, sliced
- 0.5 medium Red onion, thinly sliced
- 0.5 cup Kalamata olives, pitted and sliced
- 0.5 cup Feta cheese, crumbled (optional)
- 2 tablespoons Fresh basil leaves, chopped
Instructions
In a small bowl, mix together 2 tablespoons of olive oil, 2 tablespoons of lemon juice, minced garlic, sea salt, and black pepper to create a marinade.
Place the tuna steaks in a shallow dish and pour the marinade over them, ensuring they are evenly coated. Let them marinate for at least 10 minutes.
Heat a large skillet over medium-high heat and add the remaining 2 tablespoons of olive oil.
Once the skillet is hot, add the tuna steaks and sear them for about 2-3 minutes on each side, depending on the thickness, until they are browned and cooked to your desired doneness.
Remove the tuna from the skillet and let rest for a few minutes, then slice thinly.
In a large bowl, combine mixed greens, cherry tomatoes, cucumber slices, red onion, and Kalamata olives.
In a small bowl, whisk together the remaining tablespoon of lemon juice with a pinch of salt and pepper.
Pour the lemon dressing over the salad and toss to combine.
Divide the salad onto plates and top with seared tuna slices.
Sprinkle with crumbled feta cheese, if using, and garnish with fresh basil leaves before serving.
Nutrition Facts
Calories |
1681 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 112.1 g | 144% | |
| Saturated Fat | 31.1 g | 156% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 277 mg | 92% | |
| Sodium | 5803 mg | 252% | |
| Total Carbohydrate | 47.7 g | 17% | |
| Dietary Fiber | 15.0 g | 54% | |
| Total Sugars | 14.3 g | ||
| Protein | 126.5 g | 253% | |
| Vitamin D | 17.0 mcg | 85% | |
| Calcium | 935 mg | 72% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 3092 mg | 66% | |
*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.
