Seared Tuna on Salad Nest — 15 Minute Restaurant Plate

Seared tuna on a salad nest — the healthy fresh fish dish that works for lunch OR dinner. Tuna seared HOT + FAST so it stays pink in the middle, then sliced + tossed with pesto + lemon + soy + olive oil over a colourful salad. 15 minutes total.

Quality tuna is non-negotiable — sashimi-grade if you can find it. Cook it like you'd cook beef steak: rare to medium-rare ONLY.

Photo by doo on Unsplash

Serves: 4 · Prep: 10 minutes · Cook: 5 minutes · Equipment: ribbed grill pan or BBQ hot plate, mixing bowl

Photo: pcrm Dorego / Unsplash

Tuna + dressing:

• 600-800g tuna fillet (sashimi-grade if possible)
• 4 tbsp olive oil (split: 2 for rubbing, 2 for dressing)
• 4 tbsp coriander OR basil pesto
• Juice of 1 lemon
• 2 tbsp light soy sauce
• Salt + cracked black pepper
• Pinch of caster sugar

Salad nest:

• Mixed salad leaves (rocket, cos, mizuna, baby spinach)
• 2 roasted capsicums (jarred = perfectly fine), sliced
• ½ cucumber, sliced diagonally
• Fresh sprouts (alfalfa, snow pea, radish)
• 1 ripe avocado, stoned + sliced lengthways (optional)

To serve: crusty sourdough loaf, lemon wedges.

1. Slice tuna into 2cm thick slices/steaks. Rub HALF the olive oil into both sides.
2. Heat the ribbed grill pan or BBQ hot plate until VERY HOT — almost smoking.
3. Sear the tuna FAST. Place tuna on the grill. Cook 2-3 minutes per side ONLY — for rare to medium-rare. Past that = ruined tuna (cardboard texture).
4. Remove + slice. Cut the seared tuna into 1cm strips.
5. Make the dressing. In a bowl, combine the tuna strips with remaining olive oil, pesto, lemon juice, soy sauce, salt, pepper + sugar. Toss gently to coat.
6. Build the salad nest. Arrange salad leaves on a platter. Top with sliced cucumber, roasted capsicum, sprouts + avocado.
7. Place tuna with marinade over the salad. Serve at once.
8. Tear off chunks of crusty sourdough to mop the dressing.

• Sashimi-grade tuna is best — sold by quality fishmongers. Cooked tuna can be a bit cheaper if you'll fully cook through (but then why bother)
• RARE TO MEDIUM-RARE ONLY. Same rule as kangaroo — overcooked tuna is wasted. Pull while still pink in the middle
• Pesto choice: green basil (classic), coriander (Asian-leaning), parsley + walnut, or even a sun-dried tomato pesto for a different vibe
• Asian variation: swap pesto for 2 tbsp sesame oil + 1 tbsp grated ginger + 1 tbsp wasabi + extra soy
• Mediterranean variation: add halved cherry tomatoes, kalamata olives + fresh basil
• Other fish: works on swordfish, mahi-mahi (cook through), salmon (medium)
• Camp version: works on a portable BBQ hot plate or in a hot pan over coals/butane
• Wine pairing: chilled rosé or unoaked Chardonnay

The healthy fresh fish lunch or dinner that takes 15 minutes. Sashimi-grade tuna seared briefly + tossed with bright dressing = sophisticated minimal cooking. Restaurant-grade plate from a campsite.

Pair with a glass of rosé + crusty bread + you've got a perfect summer meal.