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Simple Seared Tuna Salad

Simple Seared Tuna Salad: Fresh, Healthy & So Flavorful

Enjoy a Quick & Flavorful Seared Tuna Salad with Miso Dressing that is healthy and satisfying.
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Prep Time 15 minutes
Cook Time 10 minutes
Resting Time 5 minutes
Total Time 30 minutes
Servings: 2 servings
Course: Salad
Cuisine: Japanese
Calories: 400
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Dressing
  • 3 tablespoons Rice Vinegar Substitution: Apple cider vinegar for a different tang.
  • 1 tablespoon Caster (Superfine) Sugar Substitution: Granulated sugar can also be used; caster sugar dissolves faster.
  • 2 tablespoons White Miso Paste Substitution: Yellow miso can work but may alter the taste slightly.
  • 1 clove Garlic Preparation: Grate for even distribution in dressing.
  • 1 tablespoon Toasted Sesame Oil Note: Be cautious with quantity as it's potent.
  • 2 tablespoons Neutral Oil Substitution: Canola or vegetable oil works well.
For the Salad
  • 1 steak Tuna Steak Note: Use the freshest quality to ensure safety and taste for searing.
  • 1/4 cup Sesame Seeds Note: Press into fish to secure before cooking.
  • 2 cups Little Gem Lettuce Substitution: Any other leafy greens like romaine or spinach can be used.
  • 1/2 cup Scallions Preparation: Include both white and green parts for full flavor.
  • 1 cup Edamame Note: Can substitute with other beans like chickpeas.
  • 1/2 cup Cucumber Preparation: Thinly sliced for balance in texture.
  • 1 Red Chilies Note: Adjust quantity based on spice preference.
  • 1/4 cup Cilantro Note: Omit if not a fan; parsley can also work.
  • 1/4 cup Roasted Unsalted Peanuts Substitution: Almonds or sunflower seeds can be used.

Equipment

  • Non-stick skillet
  • Jar for dressing
  • Mixing Bowl

Method
 

Step-by-Step Instructions
  1. In a jar, combine 3 tablespoons of rice vinegar, 1 tablespoon of caster sugar, 2 tablespoons of white miso paste, and 1 clove of freshly grated garlic. Add 1 tablespoon of toasted sesame oil and 2 tablespoons of neutral oil to the jar. Seal it tightly and shake vigorously until the mixture is well combined and smooth. Set the dressing aside while you prepare the salad.
  2. Generously season your fresh tuna steak with salt and freshly cracked black pepper on both sides. Carefully coat the tuna by pressing sesame seeds into the surface, ensuring an even layer. Set it aside so the seasoning adheres well while you heat the skillet.
  3. Heat 2 tablespoons of neutral oil in a non-stick skillet over medium-high heat until it shimmers. Gently place the sesame-crusted tuna steak in the skillet and sear for about 90 seconds on each side. Remove the tuna and let it rest for 5 minutes.
  4. In a large mixing bowl, combine 2 cups of chopped little gem lettuce, 1/2 cup of sliced scallions, 1 cup of thawed edamame, and 1/2 cup of thinly sliced cucumber. Add 1 sliced red chili, a handful of chopped cilantro, and 1/4 cup of roasted unsalted peanuts. Pour the prepared miso dressing over the salad and toss gently.
  5. Once rested, slice the seared tuna into thin strips and arrange the tuna slices over the vibrant salad. Serve immediately for the best flavor.

Nutrition

Serving: 1servingCalories: 400kcalCarbohydrates: 20gProtein: 30gFat: 25gSaturated Fat: 4gPolyunsaturated Fat: 5gMonounsaturated Fat: 15gCholesterol: 50mgSodium: 800mgPotassium: 800mgFiber: 5gSugar: 5gVitamin A: 500IUVitamin C: 15mgCalcium: 100mgIron: 2mg

Notes

For the best quality and flavor, always use fresh ingredients when making your Simple Seared Tuna Salad and consume leftovers promptly.

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