Pan-Seared Tuna with Mediterranean Lentil Salad
This recipe brings together the rich, meaty flavors of pan-seared tuna with the fresh, herby notes of a Mediterranean lentil salad. It's a perfect balance of protein and fiber-rich ingredients, encapsulating the essence of Mediterranean cuisine.
Equipment
- Medium saucepan
- Large mixing bowl
- Small whisking bowl
- Heavy skillet
Ingredients
For the Tuna
- 4 steaks tuna 6 ounces each | 170g
- 1 tbsp olive oil 15ml
- Salt and pepper to taste
For the Lentil Salad
- 1 cup dried green lentils 7 ounces | 200g, rinsed
- 2 cups water 16 ounces | 475ml
- 1 medium cucumber diced, 7 ounces | 200g
- 1 cup cherry tomatoes halved, 5 ounces | 150g
- 1/2 red onion finely chopped, 3.5 ounces | 100g
- 1/4 cup fresh parsley chopped, 0.4 ounces | 10g
- 1/4 cup fresh mint chopped, 0.4 ounces | 10g
- 2 tbsp extra virgin olive oil 30ml
- 1 lemon juice of, 2 tablespoons | 30ml
- Salt and pepper to taste
Instructions
- Begin by preparing the lentil salad. In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed lentils and reduce heat to a gentle simmer. Cook uncovered for 15-20 minutes, or until lentils are tender but still hold their shape. Drain and let cool slightly.
- In a large mixing bowl, combine the cooked lentils, diced cucumber, cherry tomatoes, red onion, parsley, and mint.
- In a small bowl, whisk together the extra virgin olive oil and lemon juice with a pinch of salt and pepper. Pour this dressing over the lentil salad and toss to coat evenly. Adjust seasoning to taste and set aside to let the flavors meld.
- Pat the tuna steaks dry with paper towels and season both sides with salt and pepper.
- Heat a tablespoon of olive oil in a heavy skillet over medium-high heat until shimmering. Carefully place the tuna steaks in the skillet and sear for 1-2 minutes on each side for medium-rare, or longer to desired doneness.
- Once the tuna is cooked to your preference, remove from the skillet and let rest for a few minutes.
- Serve the tuna steaks on a bed of the Mediterranean lentil salad, garnish with additional herbs if desired.
Notes
For a vegetarian option, omit the tuna and add feta cheese or avocado to the salad.
Ensure not to overcook the tuna as it's best enjoyed with a slightly pink center.
The lentil salad can be made in advance and refrigerated, which allows the flavors to develop even further.