Mediterranean Fresh Tuna Salad

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A refreshing salad featuring seared tuna steak atop mixed greens with a bright lemon vinaigrette and garden-fresh vegetables. This mediterranean-inspired seafood ready in about 20 minutes pairs tuna steak, olive oil, lemon for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

★ 4.3 (14 ratings) Prep: 15 min Cook: 5 min Serves 2 Mediterranean cuisine 350 cal/serving
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Ingredients

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Instructions

  1. Step 1: Heat 2 tbsp olive oil in a skillet over medium-high heat until hot. Season 8 oz tuna steak with salt and pepper, then sear for 2 minutes on each side for medium-rare, or until a golden crust forms. Remove from heat and let rest for 5 minutes, then slice thinly.
  2. Step 2: In a small bowl, whisk together 1 tbsp lemon juice, 1/4 cup chopped fresh parsley, 1/4 cup chopped fresh dill, 2 tbsp extra virgin olive oil, and 1 tbsp red wine vinegar. Season with salt and pepper to taste.
  3. Step 3: In a large bowl, combine 4 cups mixed greens, 1/2 cup halved cherry tomatoes, 1/4 cup diced cucumber, and 1/4 cup thinly sliced red onion. Toss with the dressing until evenly coated.
  4. Step 4: Top the salad with the sliced seared tuna and serve immediately.

Frequently asked questions

How long does Mediterranean Fresh Tuna Salad take to make?

Total time is about 20 minutes (15 min prep + 5 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Mediterranean Fresh Tuna Salad?

Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.

Can I substitute ingredients in Mediterranean Fresh Tuna Salad?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Mediterranean Fresh Tuna Salad for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Mediterranean Fresh Tuna Salad?

Mediterranean seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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