Seared Tuna Salad
The Seared Tuna Salad is a protein-packed and nutrient-rich option for individuals following an Indian weight loss diet:
Tuna provides lean protein, vitamins, and minerals.
Mixed salad greens and vegetables add vitamins, antioxidants, and dietary fiber.
Healthy fats from olive oil and avocado contribute to satiety and overall wellness.
INGREDIENTS
For the Seared Tuna:
- 2 tuna steaks (about 4-6 oz each)
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 teaspoon sesame seeds (optional, for coating)
For the Salad:
- Mixed salad greens (lettuce, spinach, arugula, etc.)
- 1 cucumber, sliced
- 1 carrot, grated
- 1/4 red onion, thinly sliced
- Cherry tomatoes, halved
- Avocado slices
- Sesame seeds or nuts for topping (optional)
For the Dressing:
- 2 tablespoons olive oil
- 1 tablespoon lemon juice or vinegar (such as balsamic or rice vinegar)
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
INSTRUCTIONS
For the Seared Tuna:
Pat dry the tuna steaks with a paper towel. This helps to achieve a good sear.
Season the tuna steaks with salt and pepper.
Optional: Sprinkle sesame seeds on a plate and coat the tuna steaks on all sides.
In a skillet, heat the olive oil over high heat until it’s shimmering.
Add the tuna steaks to the skillet and sear for about 1-2 minutes on each side, depending on the thickness. The tuna should be seared on the outside but still pink in the center.
Remove the tuna steaks from the skillet and let them rest for a few minutes before slicing.
For the Salad:
In a large bowl, toss the mixed salad greens, cucumber slices, grated carrot, red onion slices, and cherry tomato halves.
Add avocado slices to the salad.
For the Dressing:
In a small bowl, whisk together the olive oil, lemon juice or vinegar, Dijon mustard, salt, and pepper until well combined.
Taste and adjust the seasoning if needed.
To Assemble:
Divide the salad mixture onto serving plates.
Slice the seared tuna and place it on top of the salad.
Drizzle the dressing over the salad.
Sprinkle sesame seeds or nuts on top for added texture and flavor, if desired.
Serve the Seared Tuna Salad immediately as a delicious and protein-rich lunch or dinner option.
TIPS
Choose high-quality, sushi-grade tuna for the best results.
The searing time for the tuna depends on your preference for doneness.
Customize the salad with your favorite vegetables and nuts.
Be mindful of portion sizes to control your calorie intake, especially if you’re aiming to lose weight.
Enjoy the Seared Tuna Salad as a satisfying and flavorful meal.
NUTRITION VALUE
- Calories: 300-350 kcal
- Protein: 25-30g
- Carbohydrates: 10-15g
- Fat: 15-18g
- Fiber: 4-5g
