Seared Tuna Steak With Mixed Greens – Fresh, Fast, and Flavorful

Seared tuna steak is one of those meals that feels restaurant-level but comes together in minutes at home. With a crisp, peppery crust and a ruby center, it pairs beautifully with a bright salad of mixed greens, herbs, and a zesty dressing. This dish is light yet satisfying, perfect for busy weeknights or a simple dinner for two.

If you love clean flavors and straightforward cooking, this recipe checks every box. You’ll get great texture, vibrant color, and a balanced plate with minimal fuss.

Seared Tuna Steak With Mixed Greens - Fresh, Fast, and Flavorful

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Prep Time 10 minutes mins

Cook Time 6 minutes mins

Total Time 16 minutes mins

Servings: 2 servings

Ingredients Method

Ingredients

  

• 2 tuna steaks (about 6–8 oz each, 1-inch thick; sushi-grade if you prefer very rare)
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon fresh lemon juice (plus extra wedges for serving)
• 1 teaspoon rice vinegar (or white wine vinegar)
• 1 teaspoon honey (or maple syrup)
• 1 teaspoon Dijon mustard
• 3 tablespoons olive oil (divided)
• 1 tablespoon neutral oil (canola, grapeseed, or avocado for high heat)
• 1 teaspoon toasted sesame oil (optional but great for flavor)
• Kosher salt and freshly ground black pepper
• 2 tablespoons sesame seeds (white, black, or a mix)
• 5–6 cups mixed greens (arugula, baby spinach, spring mix, or a combo)
• 1 small cucumber, thinly sliced
• 1 cup cherry tomatoes, halved
• 1 small avocado, sliced (optional)
• Fresh herbs (handful of cilantro, basil, or mint), roughly chopped
• Red pepper flakes (optional, for a little heat)

Method

 

1. Pat the tuna dry. Use paper towels to remove surface moisture. Dry fish sears better and forms a nicer crust.
2. Season the tuna. Lightly brush with 1 tablespoon olive oil. Sprinkle with salt, plenty of black pepper, and sesame seeds on both sides. Press gently so the seeds stick.
3. Make the dressing. In a small bowl, whisk together soy sauce, lemon juice, rice vinegar, honey, Dijon, 2 tablespoons olive oil, and sesame oil. Taste and adjust with more lemon or a pinch of salt if needed.
4. Prep the salad. In a large bowl, combine mixed greens, cucumber, tomatoes, avocado, and herbs. Drizzle with about half the dressing and toss to coat lightly. Reserve the rest for finishing.
5. Heat the pan. Place a heavy skillet (cast iron or stainless) over medium-high to high heat. Add the neutral oil and heat until shimmering, just below smoking.
6. Sear the tuna. Lay the steaks in the hot pan. Cook for 45–60 seconds per side for rare, 1–2 minutes per side for medium-rare. The edges should be opaque, the center still pink. Do not move them around; let the crust form.
7. Rest briefly. Transfer tuna to a cutting board and let sit for 2–3 minutes. This helps the juices settle and makes slicing cleaner.
8. Slice and plate. Cut tuna against the grain into 1/2-inch slices. Arrange over the dressed greens. Spoon the remaining dressing over the tuna and sprinkle with red pepper flakes if using.
9. Serve right away. Add lemon wedges on the side for extra brightness.

What Makes This Special

This dish is all about contrast. The tuna is quickly seared so it’s crisp outside and tender inside, while the salad is cool and crunchy.

A simple lemon-soy dressing ties everything together, adding acidity, umami, and a touch of sweetness. It’s an easy way to eat well without spending an hour in the kitchen. Best of all, the ingredients are flexible, so you can adjust based on what you have.

What You’ll Need

• 2 tuna steaks (about 6–8 oz each, 1-inch thick; sushi-grade if you prefer very rare)
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon fresh lemon juice (plus extra wedges for serving)
• 1 teaspoon rice vinegar (or white wine vinegar)
• 1 teaspoon honey (or maple syrup)
• 1 teaspoon Dijon mustard
• 3 tablespoons olive oil (divided)
• 1 tablespoon neutral oil (canola, grapeseed, or avocado for high heat)
• 1 teaspoon toasted sesame oil (optional but great for flavor)
• Kosher salt and freshly ground black pepper
• 2 tablespoons sesame seeds (white, black, or a mix)
• 5–6 cups mixed greens (arugula, baby spinach, spring mix, or a combo)
• 1 small cucumber, thinly sliced
• 1 cup cherry tomatoes, halved
• 1 small avocado, sliced (optional)
• Fresh herbs (handful of cilantro, basil, or mint), roughly chopped
• Red pepper flakes (optional, for a little heat)

How to Make It

1. Pat the tuna dry. Use paper towels to remove surface moisture.

   Dry fish sears better and forms a nicer crust.

2. Season the tuna. Lightly brush with 1 tablespoon olive oil. Sprinkle with salt, plenty of black pepper, and sesame seeds on both sides. Press gently so the seeds stick.
3. Make the dressing. In a small bowl, whisk together soy sauce, lemon juice, rice vinegar, honey, Dijon, 2 tablespoons olive oil, and sesame oil.

   Taste and adjust with more lemon or a pinch of salt if needed.

4. Prep the salad. In a large bowl, combine mixed greens, cucumber, tomatoes, avocado, and herbs. Drizzle with about half the dressing and toss to coat lightly. Reserve the rest for finishing.
5. Heat the pan. Place a heavy skillet (cast iron or stainless) over medium-high to high heat.

   Add the neutral oil and heat until shimmering, just below smoking.

6. Sear the tuna. Lay the steaks in the hot pan. Cook for 45–60 seconds per side for rare, 1–2 minutes per side for medium-rare. The edges should be opaque, the center still pink.

   Do not move them around; let the crust form.

7. Rest briefly. Transfer tuna to a cutting board and let sit for 2–3 minutes. This helps the juices settle and makes slicing cleaner.
8. Slice and plate. Cut tuna against the grain into 1/2-inch slices. Arrange over the dressed greens.

   Spoon the remaining dressing over the tuna and sprinkle with red pepper flakes if using.

9. Serve right away. Add lemon wedges on the side for extra brightness.

How to Store

• Refrigeration: Store leftover tuna and salad separately in airtight containers. Tuna keeps for up to 2 days; salad for 1–2 days.
• Reheating: Avoid reheating tuna; it can overcook and turn dry. Enjoy cold or at room temperature.
• Make-ahead: You can mix the dressing up to 4 days in advance and wash/dry greens ahead of time.

  Dress the salad just before serving to keep it crisp.

Benefits of This Recipe

• Quick and easy: From start to finish, you can be done in 15–20 minutes.
• High in protein: Tuna is lean and satisfying, with plenty of omega-3 fats.
• Light but filling: Greens and veggies keep the plate fresh without leaving you hungry.
• Balanced flavors: Salty soy, bright lemon, nutty sesame, and peppery greens play well together.
• Flexible: Swap greens, herbs, or dressing elements based on what you have.

Common Mistakes to Avoid

• Pan not hot enough: If the pan isn’t very hot, the tuna will steam instead of sear and won’t develop a good crust.
• Overcooking: Tuna is best rare to medium-rare. A minute too long can make it dry and chalky.
• Skipping the pat-dry step: Moisture prevents browning. Dry fish equals better sear.
• Overdressing the salad: Too much dressing makes greens soggy.

  Start light and add more as needed.

• Using low-quality tuna: Freshness matters. Look for firm, glossy steaks with a clean ocean smell.

Variations You Can Try

• Citrus-ginger twist: Add grated fresh ginger and orange zest to the dressing. Finish with orange segments.
• Spicy crust: Mix crushed pink peppercorns, chili flakes, and sesame seeds for a bolder sear.
• Crunch upgrade: Toss the salad with thinly sliced radishes and toasted almonds or pepitas.
• Mediterranean style: Swap soy for red wine vinegar, add olives and feta, and use oregano and basil.
• Grill option: Instead of pan-searing, grill over high heat for 1–2 minutes per side for a smoky edge.
• Rice bowl version: Serve the sliced tuna over warm rice or quinoa with the greens and extra sauce.

FAQ

How do I know when the tuna is done?

Look for a browned crust and a still-pink center.

For rare, sear about 45–60 seconds per side. For medium-rare, go 1–2 minutes per side. The center should feel soft with a slight bounce when pressed.

Do I need sushi-grade tuna?

Not necessarily, but if you prefer a very rare center, sushi-grade offers higher quality and safety standards.

If your tuna is not sushi-grade, you can cook it a bit longer to medium while still keeping it moist.

What if I don’t have sesame seeds?

You can skip them or use crushed peppercorns or everything bagel seasoning for texture. The sear will still be delicious with just salt and pepper.

Can I use frozen tuna steaks?

Yes. Thaw them overnight in the fridge, then pat very dry before seasoning.

Frozen tuna can be excellent if it’s high quality and handled properly.

What greens work best?

Arugula adds peppery bite, spring mix keeps it mild, and spinach brings a soft texture. A mix of arugula and baby greens gives a nice balance.

Can I make the dressing without soy?

Use coconut aminos or a mix of salt and extra lemon. You may need to add a splash more vinegar for brightness and a pinch of sugar for balance.

Is this recipe gluten-free?

It is if you use tamari instead of regular soy sauce and ensure your Dijon and other ingredients are gluten-free.

What pan should I use?

A heavy skillet like cast iron or stainless steel holds heat and creates a better crust.

Nonstick works in a pinch but won’t brown quite as well.

In Conclusion

Seared tuna steak with mixed greens is a fast, fresh, and flavorful meal you can make any night. With a hot pan, a simple dressing, and a few crisp vegetables, you get a plate that feels special without the effort. Keep the tuna rare, dress the greens lightly, and serve with extra lemon for a clean finish.

Once you make it once, it’ll become a go-to for easy, healthy dinners.