If you're craving something elegant yet effortless, this Seared Tuna with Mediterranean Quinoa Salad might just be your new favorite weeknight dinner. It’s fresh, colorful, and filled with nutrients that make you feel great from the first bite.

Tender, perfectly seared tuna pairs beautifully with a bright quinoa salad tossed in a lemony olive oil dressing. The combination of hearty grains, crisp vegetables, and lean protein creates the ideal balance for a satisfying, wholesome meal.

Whether you’re cooking for yourself or impressing guests, this dish looks restaurant-worthy but comes together in under 30 minutes. Let’s make it happen!

Ingredients

• 2 fresh tuna steaks (about 150g each)
• 100g quinoa, uncooked
• 200ml water or vegetable broth
• 200g canned chickpeas, drained and rinsed
• 150g cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/4 red onion, finely chopped
• 30g fresh parsley, chopped
• 45ml extra virgin olive oil
• 30ml fresh lemon juice
• 1 clove garlic, minced
• Sea salt to taste
• Freshly ground black pepper to taste

Instructions

1. Rinse the 100g of quinoa under cold water. In a small saucepan, combine the quinoa and 200ml of water. Bring to a boil, then reduce heat to a simmer, cover, and cook for 15–20 minutes, or until all the water is absorbed. Fluff with a fork and set aside to cool slightly.
2. While the quinoa cooks, prepare the salad. In a large bowl, combine the 200g of rinsed chickpeas, 150g of halved cherry tomatoes, diced cucumber, and 1/4 finely chopped red onion.
3. In a small bowl, whisk together 45ml of olive oil, 30ml of lemon juice, 1 minced garlic clove, salt, and pepper to create the dressing. Add the cooked quinoa to the vegetable bowl, pour over the dressing, and toss gently. Stir in the chopped parsley.
4. Pat the tuna steaks dry with a paper towel and season both sides generously with salt and pepper.
5. Heat 1 tablespoon of olive oil in a non-stick skillet over medium-high heat. Once hot, carefully place the tuna steaks in the pan. Sear for 1–2 minutes per side for a rare center, or longer to your desired doneness.
6. Remove the tuna from the pan and let it rest for a minute before slicing. Serve the sliced seared tuna alongside the Mediterranean quinoa salad.

Tips & Substitutions

• Make it vegetarian: Skip the tuna and add grilled halloumi or roasted chickpeas for extra protein.
• Boost the flavor: Add a sprinkle of feta cheese or a handful of olives for a true Mediterranean touch.
• Meal prep friendly: The quinoa salad stores well for up to 3 days—just sear fresh tuna when ready to serve.

Nutrition

Calories: 610 per serving

Fat: 28g | Carbs: 45g | Fiber: 14g | Protein: 47g