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Fresh Tuna and White Bean Salad

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A quick, easy, and healthy salad combining seared fresh tuna steak with creamy white beans, fresh herbs, and a bright lemon-olive oil dressing. Perfect for a light summer lunch.

Ingredients

Scale
  • 6 oz fresh tuna steak (sashimi-grade if possible)
  • 1 can (15 oz) white beans (cannellini or great northern), drained and rinsed
  • 3 tbsp extra virgin olive oil
  • Juice of 1 medium lemon (about 2 tbsp)
  • A handful of fresh parsley and basil, chopped (or cilantro as a substitute)
  • 1 small clove garlic, finely minced (optional)
  • 2 tbsp red onion, finely diced
  • 1 cup cherry tomatoes (about 150 g), halved
  • Sea salt and freshly ground black pepper, to taste
  • 1 tbsp capers, drained (optional)

Instructions

  1. Pat the fresh tuna steak dry with paper towels. Season both sides lightly with sea salt and freshly ground black pepper. Let it rest at room temperature for 5 minutes.
  2. Heat 1 tbsp of olive oil in a skillet over medium-high heat. When the oil shimmers, place the tuna steak in the pan. Sear for about 1.5 to 2 minutes per side for rare to medium-rare, depending on thickness. Remove from pan and let rest for 5 minutes.
  3. While the tuna rests, drain and rinse the canned white beans under cold water. Place them in a mixing bowl. Add the finely diced red onion, halved cherry tomatoes, minced garlic, and chopped herbs.
  4. In a small bowl, whisk together the remaining 2 tbsp olive oil, fresh lemon juice, salt, and pepper to taste. Stir in capers if using.
  5. Pour the dressing over the bean and vegetable mixture. Gently toss to coat everything evenly. Taste and adjust seasoning if needed.
  6. Slice the rested tuna steak into thin strips or bite-sized chunks.
  7. Arrange the tuna pieces on top of the dressed white bean salad. Drizzle any juices from the resting tuna over the top.
  8. Garnish with extra fresh herbs and a grind of black pepper. Serve immediately or chill for 10 minutes if preferred.

Notes

If tuna is thicker than 1 inch, add 30 seconds per side when searing. Avoid overcooking tuna to keep it moist and tender. Rinse canned beans thoroughly to reduce sodium. Fresh herbs are essential for vibrant flavor. For creamier texture, add a spoonful of Greek yogurt or mashed avocado to the salad base before adding tuna. Leftovers should be stored separately and tuna eaten within 24 hours.

Nutrition

Keywords: tuna salad, white bean salad, healthy lunch, summer salad, quick recipe, easy salad, fresh tuna, Mediterranean diet

Find it online: https://sizzlesprout.com/fresh-tuna-and-white-bean-salad-recipe-easy-healthy-lunch-idea-for-summer/