Sesame Seared Tuna Salad

Servings: 2 Total Time: 10 mins Difficulty: Intermediate
This Sesame Seared Tuna Salad is the perfect quick meal! ๐Ÿฅ— In just 10 minutes, you get tender tuna, crunchy veggies, and a savory tamari drizzle. Super tasty and packed with protein! ๐ŸŸ
Sesame Seared Tuna Salad pinit

If youโ€™re looking for a quick, healthy meal that doesnโ€™t skimp on flavor, this Sesame Seared Tuna Salad is for you! Itโ€™s ready in just 10 minutes and brings together fresh salad greens, crisp veggies, and a perfectly seared tuna steak, all topped off with a simple tamari drizzle. Itโ€™s light, tasty, and packed with proteinโ€”whatโ€™s not to love?

Try my Dijon and Turmeric Tuna Parcels recipe.

Why Youโ€™ll Love This Recipe

โ†’ Quick & Easy: Ready in just 10 minutesโ€”perfect for those busy days when you want something healthy, fast, and delicious.

โ†’ Packed with Protein: The tuna steak is not just tasty, but also a great source of lean protein to keep you feeling full and satisfied.

โ†’ Fresh & Crisp: The salad greens, carrot, and cucumber add the perfect crunch, balancing out the tender tuna for a refreshing bite.

โ†’ Versatile: You can swap out the veggies for what you have on hand, making it super flexible to your taste.

โ†’ Healthy & Light: With just a bit of olive oil and tamari, this salad is light yet full of flavorโ€”no heavy dressing here!

โ†’ Minimal Cleanup: One skillet, a couple of plates, and youโ€™re done. More time to relax, less time spent cleaning up!

Try my White Bean Tuna Salad recipe.

What Youโ€™ll Need To Make

When it comes to the ingredients in this Sesame Seared Tuna Salad, hereโ€™s why they work so well together:

โ†’ Tuna Steak ๐ŸŸ: This is the star of the show. Itโ€™s lean, full of protein, and when seared just right, itโ€™s super tender and juicy. Plus, itโ€™s packed with those healthy omega-3 fatty acids!

โ†’ Sesame Seeds ๐ŸŒฑ: These tiny little guys add a delicious crunch and a nutty flavor. Plus, theyโ€™re full of healthy fats and fiberโ€”talk about a win-win!

โ†’ Mixed Salad Greens ๐Ÿฅ—: Fresh, light, and full of vitamins, the greens bring that crisp, refreshing element to the dish. Youโ€™ll get a nice, balanced bite every time.

โ†’ Carrot ๐Ÿฅ•: I love adding a little sweetness and crunch with a julienned carrot. Itโ€™s a perfect contrast to the savory tuna and sesame seeds.

โ†’ Cucumber ๐Ÿฅ’: Thinly sliced cucumber is the ultimate cooling, crisp veggie to round out the salad. It pairs so nicely with the tamari dressing!

All these ingredients come together to create a fresh, flavorful, and healthy salad thatโ€™s anything but boring!

NOTE: For measurements and rest of the ingredients check the recipe card below.

What Youโ€™ll Need To Do

Time required: 10 mins

1| Heat up 1/2 tablespoon of olive oil in a non-stick skillet over medium-high heat.

2| While the oilโ€™s heating up, coat your tuna with sesame seeds. Toss it in the pan and sear for about 4-5 minutes, flipping halfway through. You want that perfect golden outside but still a little pink in the middle.

3| On a couple of plates, split up your mixed greens, carrot, and cucumber.

4| Once your tunaโ€™s ready, slice it thin and lay it right on top of the salad.

5| Drizzle with another 1/2 tablespoon of olive oil and a splash of tamari, then serve it up right away. Enjoy!

Sesame Seared Tuna Salad

Glycemic Index: 25 (low) Glycemic Load: 2 (low)

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Recipe Swaps & Creative Tweaks

Here are some fun recipe swaps and tweak ideas to switch things up:

Tuna Swap:

  • Not a fan of tuna? Try salmon or seared shrimp for a similar protein-packed boost.
  • For a plant-based option, grilled tofu or tempeh makes a great substitute and keeps it satisfying.

Greens Swap:

  • If youโ€™re not into mixed greens, try arugula for a peppery bite or spinach for a milder flavor.
  • Want a crunchy twist? Kale or even cabbage would give your salad extra texture.

Veggie Variations:

  • Swap carrots for shredded radishes or beetroot for a burst of color and earthiness.
  • If youโ€™re craving a bit of sweetness, try adding some roasted sweet potato cubes or corn kernels.

Dressing Tweaks:

  • Want a creamier twist? Add a spoonful of Greek yogurt or avocado to the tamari dressing for a silky finish.
  • If you like a little heat, drizzle some sriracha or chili oil on top to spice things up!

Add Some Crunch:

  • Sprinkle on some crushed peanuts or cashews for extra crunch and nutty flavor.
  • If you want more texture, top with crispy chickpeas or even toasted quinoa.

These swaps and tweaks make it easy to customize the salad to your tasteโ€”donโ€™t be afraid to get creative!

Try my Tuna Avocado Rice Bowl recipe.

Helpful Tips for Success

Here are some helpful tips to make your Sesame Seared Tuna Salad even better:

1| Tuna Sealing Tip: When searing the tuna, make sure your pan is really hot before adding the fish. This ensures a crispy, golden crust while keeping the inside nice and pink.

2| Tuna Freshness: For the best flavor, use the freshest tuna you can find. If youโ€™re using frozen tuna, make sure to thaw it completely before cooking.

3| Donโ€™t Overcook: Tuna cooks quickly, so keep an eye on it. Overcooking can make it dry and toughโ€”aim for 4-5 minutes on each side for a perfectly tender, medium-rare center.

4| Veggie Prep: For a faster prep, you can buy pre-sliced veggies or even a pre-made salad mix. That way, youโ€™ll save time on chopping and still get that fresh crunch.

5| Make It Ahead: Want to prep ahead of time? You can slice the veggies and make the dressing in advance, then just sear the tuna and assemble the salad when youโ€™re ready to eat.

6| Marinating Option: If you have time, marinate the tuna in a bit of tamari and sesame oil for 10-15 minutes before cooking. Itโ€™ll add an extra layer of flavor!

7| Dressing Adjustment: If you want a little extra tang, add a splash of rice vinegar or lemon juice to the tamari dressing. Itโ€™ll brighten up the flavors!

8| Serving Tip: Serve the salad immediately after assembling it to keep the tuna nice and fresh. If you want a chilled salad, let the tuna cool slightly before slicing and serving.

These simple tips will help you take this recipe to the next level!

Try my White Bean and Tuna Salad recipe.

Sesame Seared Tuna Salad

Serving Ideas

Here are some serving ideas to elevate your Sesame Seared Tuna Salad and make it even more enjoyable:

1| Over Rice: Serve the salad on a bed of brown rice or quinoa for added substance and a nutty flavor. It turns this light salad into a heartier meal.

2| Wrap It Up: For a fun twist, wrap the salad in a whole grain tortilla or rice paper to create a fresh, handheld meal. You can add a little avocado for creaminess!

3| Side Dish Combo: Pair it with a side of crispy sweet potato fries or roasted vegetables for a well-rounded, satisfying meal. The sweetness of the fries balances the savory tuna perfectly.

4| With a Light Soup: Serve alongside a bowl of miso soup or light vegetable broth to create a delicious, warming combo thatโ€™s light but filling.

5| On Toast: For a fun brunch option, serve the salad on top of a slice of avocado toast or whole-grain toast. It makes for a tasty, nutritious breakfast or light lunch.

6| In a Bowl: Make it a Buddha bowl! Add some cooked chickpeas, a scoop of hummus, or pickled veggies to the salad, creating a colorful, nutrient-packed bowl.

7| Garnished with Fresh Herbs: Top the salad with some cilantro, basil, or even mint for a fresh pop of flavor that complements the tuna and veggies.

With a Cold Beverage: Pair the salad with a refreshing iced green tea or a citrus-infused sparkling water to keep things light and fresh.

These serving ideas will keep your meal exciting and versatile, giving you plenty of options depending on your mood!

Try my Air Fryer Pesto Tuna Melt recipe.

Storage Options

Here are some storage options to keep your Sesame Seared Tuna Salad fresh for later:

1| Tuna Storage: Leftover tuna can be stored separately from the salad in an airtight container. Keep it in the fridge for up to 2 days. If youโ€™re planning to store it, avoid overcooking the tuna, as it can dry out quickly.

2| Veggies & Salad Greens: If youโ€™re storing the salad without the tuna, keep the veggies and greens in separate airtight containers. Theyโ€™ll stay fresh for about 1-2 days in the fridge. You can store the dressing in a small container on the side to prevent wilting.

3| Dressing Storage: You can store the tamari dressing in a sealed jar or bottle in the fridge for up to 1 week. Shake it well before using again!

4| Make-Ahead Tip: For an easy meal prep option, you can prep the veggies and dressing in advance, and store them in the fridge. When youโ€™re ready to eat, simply sear the tuna and assemble your salad.

5| Freezing the Tuna: If you have leftover cooked tuna that you wonโ€™t use within a couple of days, freezing is an option! Wrap it tightly in plastic wrap or foil, then store in a freezer-safe container. It can be frozen for up to 3 months. Just thaw it in the fridge overnight before serving.

By separating the components and storing them properly, you can enjoy this tasty salad again without losing any of its flavor!

Try my To Go Breakfast Tuna Wrap recipe.

Final Thoughts

And there you have it! A delicious, easy-to-make salad thatโ€™s perfect for lunch or a light dinner. The best part? You can throw it together in no time and feel good about what youโ€™re eating. Give it a try, and let me know what you think. Happy cooking!

Recipe Card

Sesame Seared Tuna Salad

Looking for a light, healthy meal? Try my Sesame Seared Tuna Salad! ๐ŸŒฟ Itโ€™s fresh, flavorful, and comes together in no time. Youโ€™ll love the sesame-coated tuna and crisp veggies! ๐Ÿฅ•๐Ÿฅ’

Prep Time 5 mins Cook Time 5 mins Total Time 10 mins Difficulty: Intermediate Servings: 2 Estimated Cost: $ 12 Calories: 273

Ingredients

Instructions

  1. Step 1:
    Begin by heating 1/2 tablespoon of olive oil in a non-stick skillet over medium-high heat.
  2. Step 2:
    Coat the tuna steak evenly with sesame seeds. Once the oil is hot, sear the tuna for 4-5 minutes, flipping it halfway through the cooking time, until the outside is lightly browned while maintaining a pink center.
  3. Step 3:
    Meanwhile, divide the mixed salad greens, julienned carrot, and thinly sliced cucumber between two serving plates.
  4. Step 4:
    Once the tuna is seared to your desired level, slice it thinly and arrange it on top of the salad.
  5. Step 5:
    Drizzle the salad with 1/2 tablespoon of olive oil and tamari. Serve immediately.

Nutrition Facts

Servings 2


Amount Per Serving
Calories 305.7kcal
% Daily Value *
Total Fat 4.2g7%
Sodium 617mg26%
Total Carbohydrate 6.2g3%
Dietary Fiber 1.7g7%
Sugars 2.6g
Protein 59.8g120%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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Frequently Asked Questions

Expand All:
Can I use frozen tuna for this recipe?

Yes, you can! Just make sure to fully thaw the tuna before searing. It will cook best when itโ€™s at room temperature.

How long can I store the leftovers?

If stored properly, the leftover tuna can be kept in the fridge for up to 2 days, and the veggies and salad greens for about 1-2 days. The dressing can last up to 1 week in the fridge.

Can I make this recipe ahead of time?

Yes! You can prep the salad components (veggies and dressing) ahead of time and store them separately. When you're ready to eat, just sear the tuna and assemble the salad.

What can I use instead of Tamari?

If you donโ€™t have tamari, you can use soy sauce as an alternative, but keep in mind that soy sauce has a stronger flavor and may be a bit saltier.

Can I make this salad vegetarian?

Absolutely! Replace the tuna with grilled tofu, tempeh, or even chickpeas for a plant-based option thatโ€™s just as filling.

How do I know when the tuna is cooked properly?

The tuna should be golden brown on the outside with a pink center. Aim for 4-5 minutes on each side for a perfectly seared, medium-rare tuna.

Can I add other veggies to the sald?

Yes! Feel free to add any veggies you likeโ€”avocado, radishes, or bell peppers are all great additions that will complement the tuna nicely.

How can I make the salad spicier?

If you like a bit of heat, drizzle some sriracha or chili oil over the salad or add a sprinkle of red pepper flakes to the tamari dressing.

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