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Seared Tuna on quinoa salad
Gluten-Free

Seared Tuna on quinoa salad

By:Larry's Catch 4.89(23 reviews)

Pan-seared Albacore Tuna with citrus-ginger glaze and quinoa salad — a healthy, flavourful, protein-packed meal.

TIME
TIME
22 min
SERVINGS
SERVINGS
4 ppl
DIFFICULTY
DIFFICULTY
Intermediate
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Ingredients

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  • 1 lb Wild Albacore Tuna, steaks (1–1.5 inches thick)
  • 2 tbsp soy sauce (low sodium)
  • 1 tsp sesame oil
  • 1 tsp grated fresh ginger
  • 1 clove garlic, minced
  • 1 tsp honey or maple syrup
  • 1 tsp rice vinegar or lime juice
  • 1 tbsp olive oil or avocado oil
  • 1 cup cooked quinoa
  • 1/2 cup diced cucumber
  • 1/2 cup diced mango
  • 1/4 cup chopped fresh cilantro
  • 2 green onions, sliced
  • Salt and pepper, to taste
  • Lemon or lime wedges, for garnish

Instructions

  1. In a small bowl, whisk together soy sauce, sesame oil, ginger, garlic, honey, and rice vinegar (or lime juice) to make the marinade and sauce.
  2. Pat the tuna steaks dry and place in a shallow dish. Pour half the marinade over the tuna and let it sit for 10–15 minutes while preparing the salad.
  3. In a medium bowl, combine cooked quinoa, cucumber, mango, cilantro, and green onions. Toss lightly and season with salt and pepper.
  4. Heat a skillet over medium-high heat with olive or avocado oil. Sear the tuna for 2–3 minutes per side for medium-rare, adjusting time based on thickness.
  5. Remove the tuna and let it rest for 2–3 minutes. Slice against the grain.
  6. Drizzle the reserved marinade over the tuna slices and serve atop the quinoa salad. Garnish with lemon or lime wedges.

Nutrition Values

Per serving (200 g)
  • Serving Size: 200 g
  • Calories: 270 kcal
  • Total Fat: 11 g
  • Saturated Fat: 1.5 g
  • Unsaturated Fat: 9.5 g
  • Cholesterol: 35 mg
  • Sodium: 500 mg
  • Total Carbohydrates: 20 g
  • Dietary Fiber: 3 g
  • Sugars: 6 g
  • Protein: 24 g
  • Vitamin A: 15% DV
  • Vitamin C: 12% DV
  • Calcium: 4% DV
  • Iron: 10% DV

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