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Seared Tuna Salad
This healthy salad is tasty and easy to prepare. The vegetables are a beautiful complement to the tuna along with the flavor of the dressing. The dressing is low in fat and the stovetop searing method for the tuna makes it even healthier because it uses no heated oils.
Seared Tuna Salad Prep and Cook Time: 20 minutes

  • 3 cups (or 10 oz) mung bean sprouts
  • 1 lb yellowfin or ahi tuna
  • 1 TBS fresh lemon juice
  • 1 cup cucumber, peeled, seeds scooped out and sliced 1/4 inch thick
  • 2 cups snow peas, ends removed and cut in half
  • 6 cherry tomatoes, quartered
  • ¼ cup chopped scallion
  • 2 TBS chopped cilantro
  • 1 tsp toasted sesame seeds
  • Dressing
  • 3 TBS soy sauce
  • 2 TBS fresh lemon juice
  • 2 tsp honey
  • 1 TBS extra virgin olive oil
  • salt and white pepper to taste
  • pinch red pepper flakes


  1. Rinse and dry mung bean sprouts. This can be done easily in a salad spinner. Lay out pile of sprouts on cutting board and chop a couple times. Place in a bowl and add rest of salad ingredients.
  2. Whisk together dressing ingredients.
  3. Preheat stainless steel 10-12 inch skillet over medium high heat for 2 minutes.
  4. Rub tuna with lemon juice and season with a little salt and pepper. Place on hot pan and cook for 11/2 minutes. Turn and cook another 11/2 minutes. This is our Stove top Searing cooking method. Cut tuna into 1-inch pieces and toss with rest of salad ingredients and dressing. Sprinkle with sesame seeds and serve.
Serves 4

Nutritional Profile

Seared Tuna Salad
1.00 serving
(335.62 grams)
Calories: 233


 vitamin B380%


 vitamin B673%


 vitamin C64%

 vitamin K61%

 vitamin B155%






Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Seared Tuna Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Seared Tuna Salad
1.00 serving
335.62 grams
Calories: 233

Nutrient Amount DRI/DV
World's Healthiest
Foods Rating
vitamin B3 12.81 mg 80 6.2 excellent
selenium 42.53 mcg 77 6.0 excellent
vitamin B6 1.24 mg 73 5.6 very good
protein 32.22 g 64 5.0 very good
vitamin C 48.20 mg 64 5.0 very good
vitamin K 54.69 mcg 61 4.7 very good
vitamin B1 0.66 mg 55 4.2 very good
phosphorus 320.52 mg 46 3.5 very good
copper 0.33 mg 37 2.8 good
pantothenic acid 1.63 mg 33 2.5 good
vitamin B12 0.59 mcg 25 1.9 good
magnesium 100.93 mg 24 1.9 good
folate 91.21 mcg 23 1.8 good
potassium 906.54 mg 19 1.5 good
World's Healthiest
Foods Rating
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Seared Tuna Salad

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