Mediterranean Seared Tuna with Creamy Garlic Veggie Salad
A fresh and satisfying Mediterranean-inspired dish featuring perfectly seared tuna steaks paired with a crisp veggie salad and finished with a rich, creamy garlic sauce. It’s light yet flavorful, ideal for a quick yet elegant meal.
Time
Prep Time: 15 minutes
Cook Time: 8–10 minutes
Total Time: ~25 minutes
Servings: 2
Ingredients
For the Tuna:
2 tuna steaks
Salt and pepper (to taste)
1 tbsp olive oil
1/4 tsp dried oregano
1/2 tsp onion powder
1 tsp garlic powder
For the Veggie Salad:
1/4 cup cherry tomatoes, halved
1/4 cup cucumber, diced
1 handful mixed greens
1 tbsp fresh parsley, chopped
1 clove garlic, minced
1 tbsp red wine vinegar
1 tbsp olive oil
Salt & black pepper, to taste
For the Creamy Garlic Sauce:
2 tbsp butter
1 clove garlic, minced
1/4 cup heavy cream
Salt & black pepper, to taste
Instructions
Prepare the Tuna:
Pat tuna steaks dry and season both sides with salt, pepper, oregano, garlic powder, and onion powder.
Rub with olive oil and let sit while prepping other components.
Make the Veggie Salad:
In a bowl, combine cherry tomatoes, cucumber, mixed greens, parsley, and minced garlic.
In a small cup, whisk together olive oil, red wine vinegar, salt, and pepper. Pour over salad and toss gently.
Cook the Tuna:
Heat a skillet or grill pan over medium-high heat.
Sear the tuna steaks for 2–3 minutes per side for medium-rare, or longer if preferred.
Remove from heat and let rest for a minute before slicing.
Make the Creamy Garlic Sauce:
In a small saucepan, melt butter over medium heat.
Add minced garlic and cook until fragrant (about 1 minute).
Pour in heavy cream, season with salt and pepper, and simmer gently for 2–3 minutes until slightly thickened.
Plate and Serve:
Arrange the veggie salad on a plate.
Top with sliced tuna and drizzle the creamy garlic sauce over the tuna.
Garnish with extra parsley if desired.
Tips
Choose High-Quality Tuna:
Use fresh, sushi-grade tuna if possible. The quality of the tuna significantly affects the final flavor and texture.
Don’t Overcook the Tuna:
Tuna is best served medium-rare to maintain its tender, meaty texture. Sear each side just 2–3 minutes on high heat.
Let Tuna Rest Before Slicing:
Resting for 1–2 minutes after searing allows juices to redistribute for a juicier bite.
Creamy Sauce Consistency:
Simmer the garlic cream sauce gently—do not boil—or it may separate. Stir constantly for a smooth finish.
Make Salad Ahead:
Prepare the salad (minus dressing) in advance and store chilled. Add dressing just before serving to keep the greens crisp.
Use a Cast Iron or Heavy Skillet:
These hold heat well and ensure a perfect sear on the tuna.
Variations
Spicy Garlic Sauce:
Add a pinch of red pepper flakes or a dash of cayenne to the creamy garlic sauce for a spicy kick.
Citrus Twist:
Add a splash of lemon juice or zest to the sauce or salad dressing for a bright, tangy note.
Avocado Boost:
Include avocado slices in the salad for added creaminess and healthy fats.
Herb-Enhanced Tuna:
Mix in fresh rosemary, basil, or thyme with the tuna seasoning for extra Mediterranean aroma.
Dairy-Free Sauce:
Use coconut cream or cashew cream in place of heavy cream and olive oil instead of butter for a dairy-free version.
Make It a Bowl:
Serve tuna and salad over a base of quinoa, couscous, or brown rice to turn this into a hearty meal bowl.
Grilled Option:
Instead of pan-searing, grill the tuna steaks for a smoky, char-grilled finish.
Q&A
Q: Can I use canned tuna instead of fresh tuna steaks?
A: Canned tuna won’t work well in this recipe since the texture and sear are essential. Opt for fresh or frozen tuna steaks.
Q: How do I know when the tuna is perfectly seared?
A: The outside should have a golden-brown crust while the inside remains pink (medium-rare). Sear for 2–3 minutes per side on high heat.
Q: Can I make this recipe ahead of time?
A: Yes! You can prepare the salad and creamy sauce ahead. Sear the tuna just before serving for best flavor and texture.
Q: Is there a substitute for heavy cream in the sauce?
A: You can use half-and-half, coconut cream, or even Greek yogurt for a lighter, tangier twist.
Q: What can I serve this with for a full meal?
A: Serve with warm pita, couscous, roasted potatoes, or a side of hummus and olives.
Nutrition Information (Per Serving – Approximate)
Calories: 400–450
Protein: 35g
Carbohydrates: 8g
Fat: 28g
Fiber: 2g
Sugars: 3g
Sodium: 480mg
Note: Nutrition will vary based on portion sizes and specific products used.
Conclusion
Mediterranean Seared Tuna with Creamy Garlic Veggie Salad is a beautifully balanced meal that’s light, fresh, and full of flavor. The juicy, pan-seared tuna is perfectly paired with a crisp vegetable medley and a decadent yet simple creamy garlic sauce. It’s ideal for a quick weeknight dinner, a healthy lunch, or even impressing guests. With plenty of room for customization, this dish offers both elegance and ease in one bite.