Seared Ahi Tuna Salad with Mixed Greens and Brown Rice

Name: Seared Ahi Tuna Salad with Mixed Greens and Brown Rice
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 2
Cuisine: American
Ingredients: 6 oz ahi tuna steak (about 170.1g, fresh and sashimi-grade if possible); 2 cups mixed greens (washed and dried); 3/4 cup cooked brown rice (cooked according to package instructions); 1 tbsp olive oil (extra virgin); 1 tbsp lemon juice (freshly squeezed)

885 kcal · 61 g protein · 10 minutes · 2 servings

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Seared Ahi Tuna Salad with Mixed Greens and Brown Rice

This vibrant and nutritious salad features perfectly seared ahi tuna atop a bed of fresh mixed greens and hearty brown rice. The simple lemon and olive oil dressing adds a bright, refreshing finish to this protein-packed, wholesome meal.

885 kcal 61 g protein 10 minutes

Ingredients

ahi tuna steak 6 oz
mixed greens 2 cups
brown rice 3/4 cup cooked
olive oil 1 tbsp
lemon juice 1 tbsp

Method

Prepare the Brown Rice. If you haven't already cooked the brown rice, start by rinsing 1/3 cup of dry brown rice under cold water. Then, combine it with 2/3 cup of water in a small pot. Bring to a boil, reduce heat to low, cover, and simmer for about 40-45 minutes until tender. Once cooked, fluff with a fork and set aside to cool slightly.
Tip: You can cook the rice ahead of time and refrigerate it to save time.
Prepare the Ahi Tuna. Pat the ahi tuna steak dry with paper towels to remove excess moisture. This helps achieve a good sear. Season the tuna lightly with salt and pepper on both sides.
Tip: Drying the tuna well is key for a nice crust.
Heat the Pan and Sear Tuna. Heat a non-stick or cast-iron skillet over medium-high heat. Add half of the olive oil (about 1/2 tablespoon) and swirl to coat the pan. When the oil is hot and shimmering, carefully place the tuna steak in the pan. Sear for about 1.5 to 2 minutes on each side for rare to medium-rare doneness. Adjust time if you prefer more cooked tuna. Remove from pan and let rest for a couple of minutes.
Tip: Avoid moving the tuna while searing to get a nice crust.
Prepare the Salad Base. In a large bowl, combine the mixed greens and cooked brown rice. Drizzle the remaining 1/2 tablespoon of olive oil and the lemon juice over the salad. Toss gently to evenly coat the greens and rice with the dressing.
Tip: Toss gently to avoid bruising the greens.
Slice Tuna and Assemble Salad. Using a sharp knife, slice the rested ahi tuna steak into thin slices, about 1/4 inch thick. Arrange the tuna slices on top of the mixed greens and brown rice salad. Optionally, season with a pinch of salt and freshly ground black pepper to taste.
Tip: A sharp knife ensures clean slices without tearing.

Pro tips

Use sashimi-grade ahi tuna for the best flavor and texture.
If you prefer your tuna more cooked, sear for an additional 30 seconds per side.