Over the past month grocery shelves have been filled with beautiful, wild-caught tuna steaks that were impossible to ignore. I picked up a couple and gathered simple salad ingredients to build a quick, satisfying meal. The bright idea that tied everything together was fresh pineapple — and so this Seared Tuna Salad with Pineapple-Sesame Dressing was born.
This dressing is unbelievably simple but bursts with flavor: sweet pineapple, tangy rice vinegar, savory coconut aminos and toasted sesame oil. Paired with a lightly seared tuna steak and crisp salad ingredients, you can plate a gourmet-style dinner in about 20 minutes. It’s fresh, fast and perfect for busy weeknights or an easy weekend meal.
If you’re new to searing tuna, don’t worry — it’s very forgiving. Tuna is often best when seared quickly on the outside while remaining pink (or rare) in the center, which preserves the delicate texture and flavor. If you prefer your tuna more cooked, simply increase the searing time to your desired doneness. The method below includes a few tips for achieving an even crust and a juicy interior.
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If you enjoyed this Seared Tuna Salad with Pineapple-Sesame Dressing, try the recipe Tuna Poke and Sesame Kale Salad Bowls for another sesame-forward, tuna-based salad bowl.
Seared Tuna Salad with Pineapple-Sesame Dressing
- 2 (6 oz) fillets of tuna
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1 teaspoon paprika
- 1/4 teaspoon cayenne
- 1/2 teaspoon garlic powder
- 1 tablespoon white sesame seeds
- 1 teaspoon black sesame seeds
- 4 cups spring mix lettuce
- 1/4 cup sliced scallions (green part only)
- 1/2 hothouse cucumber, halved lengthwise and thinly sliced
- 1 avocado, thinly sliced
- 1/4 cup matchstick carrots
- 3 tablespoons avocado oil, divided
- 1 cup cubed ripe pineapple
- 1/4 cup coconut aminos
- 1 tablespoon rice vinegar
- 1 teaspoon toasted sesame oil
- 1 clove garlic
- 1 small shallot
- 1/4 teaspoon kosher salt
- Make the dressing: place the cubed pineapple, coconut aminos, rice vinegar, toasted sesame oil, garlic, shallot and salt into a high-powered blender. Blend until very smooth. Taste and adjust seasoning if needed. Set the dressing aside while you prepare the tuna and salad.
- Prepare the tuna: drizzle each tuna fillet with 1 tablespoon of avocado oil. In a small bowl combine the kosher salt, black pepper, paprika, cayenne, garlic powder, white sesame seeds and black sesame seeds. Mix well to form an even spice rub.
- Coat the tuna: press the spice mixture all over each fillet so they are evenly coated on every side. This creates a flavorful crust when seared.
- Heat the pan: warm a non-stick or well-seasoned skillet over high heat until very hot. Add the remaining 1 tablespoon of avocado oil and swirl to coat the bottom of the pan so the oil is shimmering.
- Sear the tuna: place the fillets in the hot skillet and sear until a golden crust forms, about 2 minutes per side for a rare center. If you prefer the tuna more cooked, sear a bit longer — watch closely so it doesn’t overcook. Once seared, transfer the fillets to a plate and let them rest for 2 minutes before slicing thinly across the grain.
- Assemble the salad: arrange the spring mix on two plates. Top with sliced cucumber, scallions, avocado and matchstick carrots. Fan the sliced tuna over the greens and drizzle generously with the pineapple-sesame dressing. Serve immediately.
- Serving tips: for extra crunch sprinkle toasted sesame seeds over the finished salad or add a few crushed roasted peanuts for texture. This salad pairs well with steamed rice or a side of edamame if you want a heartier meal.