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Seared Tuna Steaks with Spinach and Goat Cheese Salad

This light dishe is to kickstart your diet. These tasty dishes will help, but don't forget you also have to get out there and exercise.
For seared tuna
  Tuna steaks 2
  Coconut oil 2 Tablespoon
  Fresh ground pepper To Taste
For spinach salad
  Fresh spinach 2 Cup (32 tbs)
  Goat cheese 1⁄3 Cup (5.33 tbs)
  Sunflower seeds 2 Tablespoon
  Light vinaigrette dressing 4 Tablespoon (Adjust Quantity As Needed)

Seared Tuna

In a medium-sized skillet, heat oil over medium-high until it melts down and coats the pan. Cover both sides of tuna steaks with fresh ground pepper and place in skillet. Cook 5 to 7 minutes on each side. I like my tuna to be medium rare in the center. If you'd like yours closer to medium, leave it on a little longer. Serve hot.

Spinach Salad

Wash and dry spinach. Place in a bowl and add goat cheese, sunflower seeds and dressing. Toss lightly. Serve alongside tuna steaks.
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Recipe Summary

Fish, Tuna
Preparation Time: 
10 Minutes
Cook Time: 
15 Minutes
Ready In: 
25 Minutes
Cook yourself a treat with some tuna steaks! Have these fish steaks with some fresh spinach and goat cheese side to complete the meal. See the video for more of Ken's awesome cooking!

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Average: 3.2 (3 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 654 Calories from Fat 415

% Daily Value*

Total Fat 48 g73.2%

Saturated Fat 21.9 g109.6%

Trans Fat 0 g

Cholesterol 86.5 mg28.8%

Sodium 424 mg17.7%

Total Carbohydrates 5 g1.6%

Dietary Fiber 2.1 g8.5%

Sugars 1 g

Protein 50 g100.2%

Vitamin A 141.1% Vitamin C 15.4%

Calcium 24.5% Iron 21.8%

*Based on a 2000 Calorie diet


Zalina's picture
4 minutes per side is waaay too long (unless you want your tuna VERY well done). 2 mins per side is all that's needed
Samina.Tapia's picture
Hi Zalina, you are right, grilling tuna can be quite tricky, just like cooking steaks. Ideally 2 minutes is for rare, 4 minutes for medium, 5 minutes for medium well done and 7 minutes well done.
Seared Tuna Steaks With Spinach And Goat Cheese Salad Recipe Video