Serving Details
- Servings: 2
- Serving Size: 1 plate
- Course: Light Lunch / Dinner
- Diet Type: Pescatarian, Low-Carb, High-Protein
Recipe Description
Light, crisp, and bursting with flavor, this Seared Tuna & Cucumber Salad from The Cook Book is a refreshing twist on a high-protein classic. Perfectly seared tuna meets cool cucumber ribbons, sesame seeds, and a tangy soy-ginger dressing. A clean, elegant dish that’s quick to prepare but tastes gourmet.
Cooking Time
- Preparation Time: 10 minutes
- Cooking Time: 2 minutes
- Total Time: 12 minutes
Nutritional Ingredients
- 2 tuna steaks (approx. 150g each, sashimi-grade)
- 1 cucumber (thinly sliced into ribbons)
- 1 tbsp sesame seeds (toasted)
- 2 cups mixed salad greens
- 2 tbsp soy sauce
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 1 tsp grated fresh ginger
- 1 tsp honey or agave syrup
- 1 tbsp olive oil (for searing)
- Salt & black pepper to taste
Preparation Steps
- Pat tuna steaks dry and season lightly with salt and pepper.
- Heat olive oil in a non-stick skillet over high heat. Sear tuna for 1 minute per side until the edges are browned but center remains rare. Let rest and slice thinly.
- In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, ginger, and honey to make the dressing.
- In a large bowl, toss cucumber ribbons and greens with half the dressing.
- Divide the salad between two plates. Top with sliced tuna, sprinkle with sesame seeds, and drizzle remaining dressing over each plate.
Estimated Nutrition per Serving
- Calories: 310
- Protein: 30g
- Carbohydrates: 8g
- Sugar: 4g
- Fiber: 2g
- Fat: 18g
FAQs
Can I cook the tuna all the way through?
Yes, but seared rare is recommended for best texture and flavor. Ensure it’s sushi-grade if eating rare.
What can I use instead of tuna?
Salmon or cooked shrimp are good alternatives. For a vegetarian version, try marinated tofu or tempeh.
Can I prep this in advance?
You can make the dressing and prep the veggies ahead, but sear the tuna just before serving for best results.
Is this salad suitable for meal prep?
Yes, store components separately and assemble before eating to keep textures fresh.
