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Seared Tuna and Mixed Greens Salad

This is a quick, healthy, and delicious recipe. The dressing for the salad incorporates some Asian flavors that pair wonderfully with the seared tuna.

Ingredients

  • 1 (8 oz) fresh Tuna fillet
  • Black and white (tuxedo) sesame seeds, (not toasted)
  • Mixed greens for salad
  • 1 small tomato, (large dice)
  • ¼ cucumber, (peeled & sliced)
  • ¼ shallot, (minced)
  • ¼ clove garlic, (minced)
  • 2 Tbsp rice wine vinegar
  • 1 tsp Dijon mustard
  • 1 tsp sesame oil
  • 2 tsp soy sauce
  • 2 tsp honey
  • 2 Tbsp vegetable oil, (plus more for cooking)
  • Salt & black pepper

Instructions 

  • Start by preparing your salad dressing: Combine the minced shallot and minced garlic in a small bowl with the 2 Tbsp rice wine vinegar and Dijon mustard, sesame oil, soy sauce, and honey.
  • Season lightly with freshly-ground black pepper.
  • Allow the shallots and garlic to sit in this mixture for roughly 15 minutes, and then mix in the 2 Tbsp vegetable oil.
  • Taste and adjust for seasoning, adding more soy sauce if more salt is needed.
  • Set aside and reserve for later.
  • Wash your mixed greens.
  • Slice the cucumber and dice the tomato and place onto a plate.
  • Salt both the cucumber and tomato and allow to sit for 20 minutes to draw out the excess moisture and season the vegetables.
  • This excess liquid should be drained before combining the salad ingredients prior to serving.
  • Now that the salad fixings are ready to be assembled, it is time to cook the Tuna fillet.
  • Begin by coating the entire exterior of your tuna fillet in the white and black sesame seeds.
  • Place a small amount of vegetable oil (1-2 tbsp) in hot non-stick pan or heavy-bottomed stainless-steel pan.
  • Heat the oil until it is very hot and nearly smoking.
  • Add your tuna fillet, and cook for 60-90 seconds per side.
  • Turn off heat and remove tuna from pan and allow to rest for 3-4 minutes.
  • Slice the flesh against the grain into sections roughly ¼” thick.
  • Combine your salad ingredients and toss gently with the dressing, reserving some dressing for the seared tuna.
  • Serve in flat bowls, with the sliced tuna on top of the salad.
  • Sprinkle a few drops of the remaining dressing over the top of the seared tuna and serve.

Notes

While this recipe mentions cooking one 8-oz Tuna fillet, you can cook many fillets this way if you are hosting a large party and serving more portions.