Heart-Healthy Seared Tuna Salad

Savor the perfect balance of lightness and indulgence with this Heart-Healthy Seared Tuna Salad, a culinary masterpiece brimming with nutritious ingredients and vibrant flavors. Featuring perfectly seared tuna steaks with a tender, pink center, this recipe is paired with a medley of fresh mixed greens, juicy cherry tomatoes, crisp cucumber, creamy avocado, and zesty red onion. The salad is elevated with a homemade lemon-Dijon dressing, lightly sweetened with honey and accented by the briny pop of capers and the fresh aroma of parsley. Ready in just 20 minutes, this wholesome meal is packed with heart-healthy fats, lean protein, and a rainbow of vegetables, making it an ideal choice for a quick lunch or elegant dinner. Fresh, flavorful, and delightfully easy—this seared tuna salad is truly a one-bowl wonder!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:6 mins

Total Time:21 mins

Servings: 2

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

Directions

Step 1

Heat 1 tablespoon of olive oil in a non-stick skillet over medium-high heat.

Step 2

Season tuna steaks with salt and black pepper on both sides.

Step 3

Sear tuna for about 2-3 minutes on each side until desired doneness is reached, preferably leaving the center slightly pink for maximum tenderness.

Step 4

Remove the tuna from the skillet and let it rest for a few minutes before slicing thinly.

Step 5

In a large bowl, combine mixed salad greens, cherry tomatoes, cucumber, red onion, and avocado.

Step 6

In a small bowl, whisk together lemon juice, the remaining tablespoon of olive oil, Dijon mustard, honey, and a pinch of salt and pepper.

Step 7

Pour the dressing over the salad and toss to combine.

Step 8

Arrange the sliced tuna on top of the salad.

Step 9

Sprinkle with capers and fresh parsley before serving.

Nutrition Facts

Serving size	1029 grams (1029.0g)

Amount per serving	% Daily Value*
Calories	1460

Total Fat 105.90g	136%
Saturated Fat 16.60g	83%
Polyunsaturated Fat 9.90g
Cholesterol 133mg	44%
Sodium 1691mg	74%
Total Carbohydrate 29.60g	11%
Dietary Fiber 6.50g	23%
Total Sugars 16.40g
Protein 94.40g	189%

Vitamin D 442IU	2209%
Calcium 157mg	12%
Iron 7mg	41%
Potassium 2564mg	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.

Source of Calories

Fat: 65.8%

Protein: 26.1%

Carbs: 8.2%