Mediterranean Diet Seared Tuna Salad

Dive into the vibrant flavors of the Mediterranean with this Seared Tuna Salad, a healthy and delicious dish perfect for fans of the Mediterranean diet. Fresh ahi tuna steaks are marinated in a zesty blend of olive oil, lemon juice, garlic, and sea salt, then seared to perfection for a crisp, golden crust and tender interior. Paired with a colorful mix of greens, juicy cherry tomatoes, crunchy cucumbers, briny Kalamata olives, and a sprinkle of crumbled feta cheese, this salad is both refreshing and full of bold flavors. Finished with a light lemon dressing and aromatic fresh basil, this quick-to-make recipe (ready in just 25 minutes) is as nutritious as it is satisfying. Whether served as a light lunch or elegant dinner, this guilt-free recipe captures the essence of Mediterranean cuisine.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

Heat a large skillet over medium-high heat and add the remaining 2 tablespoons of olive oil.

Step 4

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.

Step 5

Remove the tuna from the skillet and let rest for a few minutes, then slice thinly.

Step 6

In a large bowl, combine mixed greens, cherry tomatoes, cucumber slices, red onion, and Kalamata olives.

Step 7

In a small bowl, whisk together the remaining tablespoon of lemon juice with a pinch of salt and pepper.

Step 8

Pour the lemon dressing over the salad and toss to combine.

Step 9

Divide the salad onto plates and top with seared tuna slices.

Step 10

Sprinkle with crumbled feta cheese, if using, and garnish with fresh basil leaves before serving.

Nutrition Facts

Serving size	(1346.9g)

Amount per serving	% Daily Value*
Calories	1680.6

Total Fat 112.1g	0%
Saturated Fat 31.1g	0%
Polyunsaturated Fat 5.3g
Cholesterol 276.8mg	0%
Sodium 5803.1mg	0%
Total Carbohydrate 47.7g	0%
Dietary Fiber 15.0g	0%
Total Sugars 14.3g
Protein 126.5g	0%

Vitamin D 680IU	0%
Calcium 934.8mg	0%
Iron 13.1mg	0%
Potassium 3092.1mg	0%

*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.

Source of Calories

Fat: 59.1%

Protein: 29.7%

Carbs: 11.2%