When I think of tuna I instantly think of digging around my store cupboards for a random tin. Although I have nothing against tinned tuna, in fact I actually quite like tinned tuna, salmon, mackerel and sardines. I loved tinned fish mainly for their affordability. However, nothing is better than fresh tuna steaks. When I saw that the tuna steaks were on offer at the fish counter when doing my grocery shop last week I thought I would treat me and Alfie. I had fun thinking up recipes on how to use them.
With my love of salads being on a high at the moment, I think that it was inevitable that the tuna steaks would be incorporated into a delicious and healthy salad. I wanted something light, summery and easy to create at the drop of a hat.
- 1 tuna steak
- 1/4 cup of butternut squash diced
- 1/4 cup of red onion sliced
- 1/4 cup of courgette sliced
- A handful of steamed tender stemmed broccoli and French beans
- 2 cups of fresh salad leaves
- For the dressing:
- 2 tsp of honey
- 1/2 tsp of Dijon mustard
- 1 tsp of Italian herbs
- Juice of half a lemon
- 2 tbsp of canola oil
- salt and pepper to taste
- Prepare the butternut squash and courgette for roasting. This is the longest part of creating the salad and has not been included in the preparation and cooking time. I tend to always have a batch of mixed roasted vegetables in the fridge from the weekend, so just used whatever selection I had leftover. Roast the vegetables in the oven until tender and set aside to cool. Also steam the broccoli and French beans and allow to cool.
- Meanwhile, mix all of the ingredients for the salad dressing in bowl ready to pour over the assembled salad at the end.
- For the tuna, heat a skillet pan until very hot. Prepare the fish by covering in a little oil with a pastry brush and season each side. Place the tuna steak on the skillet pan and cook for 5 minutes on each side.
- To assemble the salad place the mixed salad leaves on a plate and top with the roasted and steamed vegetables. Stack the tuna fillet on top and then pour over the honey and mustard dressing.
The roasted vegetables add a lovely sweetness to the dish and really stands up to the zingy and sharp honey and mustard dressing. My love of BBQ’s made using a skillet to cook the tuna steak very simple. Also, those seared grill marks make the salad look rather pretty. I guess this a healthier spin of the classic tuna nicoise salad, minus the eggs.
I don’t know about you but I will definitely be buying more fresh tuna steaks as a treat from now on. You just cannot beat that meaty texture and freshness of line caught tuna, you can’t get it in a tin that’s for sure.
Have you tried or cooked tuna steaks before? What is your favourite fish to cook at home?
Mmmmm I love fresh tuna! This sounds really yummy 🙂
I love fresh tuna, it tastes completely different from tinned. This sounds delicious!
I think I’m one of those strange people that prefers canned tuna to fresh! I just find it a bit too meaty for me. It does look tasty though 🙂
This looks beautiful, Jemma. I love tuna steak. I love how meaty it is, you’d think it’d be fishy but it isn’t.
Great! Thanks for sharing this great recipe of Seared Tuna Salad with a Honey and mustard dressing. I really enjoyed it. I tried it a while ago and I really liked it. I’m going to share this to my friends.