Seared tuna steak over protein-packed quinoa salad
Tuna Quinoa Power Bowl
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Servings
2
2 bowls
Difficulty
Medium
Cost
Premium
$$$
Tuna Quinoa Power Bowl
Seared tuna steak over protein-packed quinoa salad
★4.7(24)
Sesame-seared tuna steak over a Mediterranean quinoa salad with cherry tomatoes, cucumber, chickpeas, and a lemon-herb vinaigrette. A high-protein, omega-3-rich power bowl.
15m
Prep Time
20m
Cook Time
35m
Total Time
2
Servings
Medium
Difficulty
Premium $$$
Cost
Sarah Chen
(Updated )
This protein powerhouse combines seared tuna with nutrient-dense quinoa for a bowl that fuels you for hours. Light yet incredibly satisfying, it works beautifully warm or cold.
Mediterranean cooking celebrates fresh ingredients, healthy fats, and bold flavors. This recipe embodies that philosophy with ingredients you can find at any grocery store.
Ingredients
- 2 tuna steaks (6 oz each), coated in sesame seeds
- 1.5 cups cooked quinoa
- 1 cup cherry tomatoes halved, 1/2 cucumber diced, 1/2 cup canned chickpeas
- 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp Dijon mustard for dressing
- 1/4 cup fresh parsley and 2 tbsp capers
- Lemon wedges and mixed greens for serving
Instructions
- 1
Cook quinoa and let cool; toss with tomatoes, cucumber, chickpeas, parsley, and capers.
- 2
Whisk olive oil, lemon juice, and Dijon mustard for the vinaigrette; dress the quinoa salad.
- 3
Press sesame seeds onto both sides of the tuna steaks.
- 4
Sear tuna in a smoking-hot oiled skillet for 45 seconds per side for rare.
- 5
Slice tuna against the grain and serve over the quinoa salad with mixed greens and lemon wedges.
Serving Suggestions
Ways to Serve This Dish
Serve with crusty artisan bread for dipping
Finish with a drizzle of high-quality extra virgin olive oil
Pair with a simple arugula salad dressed in lemon vinaigrette
Serve with classic coleslaw and cornbread on the side
Substitutions
Tuna steaksCanned tuna or seared salmon
Both pair well with the Mediterranean quinoa salad
QuinoaFarro or bulgur wheat
Both hold the dressing and add nutty flavor
Tips & Storage
Pro Tips
Bring tuna to room temperature before searing for a more even cook.
Use a mix of black and white sesame seeds for a visually striking crust.
Let the protein rest for 5-10 minutes after cooking to allow the juices to redistribute for maximum tenderness.
Season each component individually rather than seasoning at the end — this builds deeper, more complex flavor throughout.
Storage
Store quinoa salad for up to 4 days. Sear tuna fresh or store separately for 1 day.
Reheating
Enjoy cold or at room temperature—do not microwave seared tuna.
Nutrition Facts
Per serving (55mg) · 2 servings
Calories480
LowModerateHigh
A moderate-calorie serving · based on a 2,000 cal daily diet
Protein18g
Carbohydrates36g
Fat42g
Fiber540mg
Sugar6g
Sodium10g
Nutritional values are approximate and may vary based on specific ingredients and preparation methods.
Frequently Asked Questions
- Can I use canned tuna instead?
- Yes, use oil-packed albacore tuna for a budget-friendly version.
- What if I overcook the tuna?
- It is still delicious—just more like a tuna steak than sashimi.
Explore More
About Sarah Chen
Sarah Chen is a professional recipe developer and food editor with over a decade of experience in test kitchens and food media. She trained at the Culinary Institute of America before spending six years developing and testing recipes for national food publications, where she honed her ability to translate restaurant techniques into approachable home cooking. At RecipePool, Sarah leads recipe development, ensuring every dish is tested at least three times for clarity, accuracy, and genuine deliciousness. When she is not in the kitchen, she is browsing farmers markets and collecting vintage cookbooks.
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