Seared Tuna Summer Salad

August 1, 2011

This post is a part of Primal Toad’s Primal Cave #13

As you’ve probably all noticed, it’s hot out.  Really hot.  This heatwave has been killing me, and I’m sure I’m not the only one.  Of course, heat causes sweat, and all the sweating has left me jonesing for something salty.  But it’s still too hot out for any of the classic salty treats (sweet potato fries, e.g.) to sound appealing – they’re too heavy and they require too much oven time which heats up the apartment.  What is a boy to do?  Make this summer salad, that’s what.  It’s light, satisfying, salty enough to replenish those electrolytes (this would actually be a dynamite hangover meal, too, come to think of it), and requires the stove to be on for only about 5 minutes.  Oh, and it’s darn tasty, too.  Apologies for not having photos – I just made this on the fly and didn’t think about posting it until after the fact.

Time Commitment: 20-25 minutes (but can be prepared in under 5 with some planning ahead)

Serves: 2 as a meal, 4 as a salad course


4 Tbsp ghee (for great step-by-step instructions (with pictures) on how to save money by making your own ghee, check out Dejamo’s Distracted)

3/4-1 lb wild caught tuna steak (look for tuna that is a dark, rich, reddish purple, almost plum colored)


1 avocado, diced

handful of macadamia nut halves (optional – mostly to increase caloric load if eating as a meal)

2 handfuls grape tomatoes

1 handful each diced red and yellow bell pepper

2 large carrots, shaved into strips

1/2 cup diced red onion

several cups of spinach

3 Tbsp apple cider vinegar

1 Tbsp good quality whole grain mustard

1 tsp garlic powder

2 tsp smoked paprika


Rub the tuna generously with salt and pepper on both sides.  Dice the vegetables (this can be done ahead of time to cut down prep) and mix them into the greens (add the nuts at this point, if you’re using them).   In a separate bowl, mix the paprika, garlic, mustard and vinegar to make the dressing base.  Heat the ghee in a skillet over medium heat.  When the ghee is hot, sear the tuna, no more than 2 minutes per side (this can also be done ahead so that the only prep is mixing the ingredients).  Remove the tuna to a plate, and cut into bite-sized chunks (it should still be quite rare in the middle).  Pour the remaining ghee from the skillet into the dressing.  Add the tuna to the salad mixture, drizzle with dressing, toss, and serve.

Nutrition (as a meal, not including macadamia nuts): contains 665 calories, 41 g of fat (minimal PUFA), 47 g of protein, 31 g of carbs, not to mention 50% or more of the RDA for vitamins A, B3, B6, C, E, and minerals copper, iron, magnesium, manganese, phosphorous, potassium, selenium, and thiamin.


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