Seared Tuna and Greens Salad with Lemon
Tuna steaks are seared to a safe 145°F and served over greens, cucumber, tomatoes, and scallions with a measured lemon-wasabi dressing.
By Moow Editorial ·
- Use an instant-read thermometer; the home recipe targets 145°F even if stock imagery looks pink.
- A little wasabi gives the lemon dressing lift without excess sodium.
At a glance
Read through the method once, then measure every ingredient before you begin.
- Yield: 4 dinner salads
- Prep time: 18 minutes
- Cook time: 10 minutes
The listed weights are the reviewed basis for nutrition; household measures are rounded for practical cooking.
Estimated nutrition per serving
Serving basis: One serving from the editor-reviewed yield of 4 dinner salads.
- Calories: 310 kcal
- Protein: 46 g
- Carbohydrates: 14 g
- Fat: 8 g
- Fiber: 5 g
- Sodium: 348 mg
Estimated from the listed ingredients and serving yield using USDA FoodData Central. Actual values vary with brands, substitutions, cooking losses, oil absorption, and portion size.
Ingredients
Measure these ingredients for the full reviewed recipe yield.
- 1 1/2 lb (680 g) raw yellowfin tuna steaks, cut into 4 portions
- 2 medium heads (400 g) romaine lettuce, chopped
- 8 packed cups (240 g) baby spinach
- 1 large (300 g) cucumber, thinly sliced
- 3 medium (360 g) tomatoes, cut into wedges
- 1 packed cup (60 g) thinly sliced scallions
- 1/3 cup (80 g) fresh lemon juice
- 2 tablespoons (27 g) olive oil, divided
- 1 teaspoon (5 g) prepared wasabi paste
- 1/2 teaspoon (1 g) ground black pepper
- 1/4 teaspoon (1.5 g) fine salt
Directions
1. Whisk the lemon juice, wasabi, and half the olive oil until smooth.
2. Pat the tuna dry and coat with the remaining olive oil, black pepper, and salt.
3. Sear the tuna in a hot 12-inch skillet, in batches if needed, turning to brown both sides, until the center of every portion reaches 145°F (63°C). Rest for 3 minutes, then slice with a clean knife.
4. Toss the romaine, spinach, cucumber, tomatoes, and scallions with the dressing. Divide among four plates and top with the tuna.
Sources
Contains fish. Prepared wasabi can contain mustard or other allergens, so check the package. Cook tuna to 145°F (63°C), use clean utensils after handling raw fish, and refrigerate within 2 hours.