Seared Tuna with White Bean & Arugula Salad

Seared Tuna with White Bean & Arugula Salad

Mia

This elegant yet simple dish brings together the best of Mediterranean cuisine: pristine seared tuna with a crunchy sesame crust, paired with a bright and hearty white bean salad. The contrast of textures and temperatures makes every bite interesting—warm, buttery tuna against cool, lemony beans and peppery arugula. It's a restaurant-quality meal that comes together in under 30 minutes.

The sesame-crusted tuna steaks are seared quickly over high heat, creating a beautiful golden crust while keeping the interior perfectly rare to medium-rare. This cooking technique preserves the delicate flavor and silky texture of high-quality tuna. The white bean and arugula salad serves as both a base and complement, with creamy cannellini beans absorbing the bright lemon vinaigrette and fresh arugula adding a peppery bite.

This recipe embodies the principles of the Mediterranean Diet: lean protein from the tuna, fiber-rich legumes, heart-healthy olive oil, and plenty of fresh vegetables. It's a protein powerhouse that doesn't feel heavy, making it perfect for a satisfying dinner that won't weigh you down. The combination is not only nutritious but also incredibly flavorful, proving that healthy eating can be truly indulgent.

Whether you're looking to impress dinner guests or simply want to treat yourself to something special on a weeknight, this dish delivers. The key is using the freshest sushi-grade tuna you can find and not overcooking it—a quick sear is all you need to achieve perfection.

Mia

Mia

Recipe Author: Welcome to Mia's Kitchen, where every recipe is plant-forward, anti-inflammatory, and full of flavor. Her meals make it easy to eat well, support gut health, and enjoy balanced, wholesome cooking at home.

Nutrition

25 minutes
None servings
485 calories
Fat 22.00g
Carbs 28.00g
Protein 46.00g

Ingredients

4 6-ozsushi-grade tuna steaks, patted dry
3 tbspwhite sesame seeds
3 tbspblack sesame seeds
2 15-oz canscannellini beans, drained and rinsed
4 cupsbaby arugula
1 cupcherry tomatoes, halved
1/4 cupred onion, thinly sliced
1 largelemon, juiced and zested
6 tbspextra virgin olive oil, divided
2 clovesgarlic, minced
1 tspDijon mustard
1/4 cupfresh parsley, chopped
1 tspsalt
1/2 tspblack pepper, freshly ground
4 Nonelemon wedges, for serving (optional)

Equipment

Cutting board
Whisk
tongs
small mixing bowl
large mixing bowl
zester or microplane
measuring cups and spoons
citrus juicer
sharp knife
shallow plate
cast-iron skillet or heavy-bottomed skillet

Anti-Inflammatory Diet

Packed with anti-inflammatory ingredients like fatty fish (tuna), olive oil, leafy arugula, and herbs, this dish supports reduced inflammation through nutrient-dense whole foods and omega-3 rich proteins.

Clean Eating

A quintessential clean eating recipe featuring whole, minimally processed ingredients like fresh tuna, cannellini beans, fresh vegetables, and a simple olive oil vinaigrette that avoids artificial additives and preservatives.

Heart-Healthy Diet

This recipe supports cardiovascular health with lean protein from tuna, heart-healthy olive oil, fiber-rich beans, and abundant vegetables, while avoiding saturated fats and processed ingredients.

Mediterranean Diet

This recipe perfectly embodies Mediterranean Diet principles with its emphasis on fatty fish, extra virgin olive oil, legumes, fresh vegetables, and herbs. The lean tuna, cannellini beans, and olive oil-based vinaigrette represent the core nutritional philosophy of Mediterranean eating.

Instructions

1

In a small bowl, whisk together the lemon juice, lemon zest, minced garlic, Dijon mustard, and 4 tablespoons of olive oil until well combined. Season with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Set the vinaigrette aside.

2 min
2

In a large mixing bowl, combine the drained cannellini beans, arugula, halved cherry tomatoes, sliced red onion, and chopped parsley. Pour the vinaigrette over the salad and toss gently to coat all ingredients evenly. Set aside.

2 min
3

On a shallow plate, mix together the white and black sesame seeds. Season the tuna steaks on both sides with the remaining 1/2 teaspoon salt and 1/4 teaspoon black pepper.

1 min
4

Press each tuna steak firmly into the sesame seed mixture, coating all sides generously. Use your hands to press the seeds into the fish so they adhere well.

2 min
5
3 min

Heat the remaining 2 tablespoons of olive oil in a large cast-iron or heavy-bottomed skillet over high heat until the oil is shimmering and almost smoking, about 2-3 minutes.

6
2 min

Carefully place the sesame-crusted tuna steaks in the hot skillet. Sear without moving for 1-2 minutes until a golden crust forms on the bottom.

7
2 min

Flip the tuna steaks using tongs and sear the other side for another 1-2 minutes for rare, or up to 3 minutes per side for medium-rare. The center should still be pink and slightly cool to the touch.

8

Remove the tuna from the skillet and let it rest on a cutting board for 2 minutes. This allows the juices to redistribute.

2 min
9

Divide the white bean and arugula salad among four plates, creating a bed for the tuna. Slice each tuna steak against the grain into 1/2-inch thick slices.

2 min
10

Arrange the sliced tuna on top of each salad. Garnish with additional lemon wedges if desired and serve immediately.

1 min

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