Seared Ahi Tuna with Cucumber Salad
Seared Ahi Tuna with Cucumber Salad provides 32g protein and 518 calories per serving—a lean, nutrient-dense dinner for fat-loss phases. Four servings are ready via quick stovetop searing, making it a reliable option when you need high protein with minimal added fat. Cook once, meal-prep for multiple days, and stay on target.
Ingredients
- •Tuna, Ahi, Sushi-Grade(454g)
- •Sugar, Granulated White(15g)
- •Garlic
- •Ginger, Fresh Root(5g)
- •Sesame Oil, Toasted(15g)
- •Soy Sauce, Low Sodium(80g)
- •Vegetable oil(15g)
- •Sesame seeds(5g)
- •Vinegar, Rice, Seasoned(80g)
- •Sugar, Granulated White(45g)
- •1/2 teaspoons sea salt
- •Sesame Oil, Toasted(23g)
- •Green Onion (Scallion)
- •Peas, Sugar Snap(113g)
- •Cucumber
- •Radishes
- •Mayonnaise, Regular(60g)
- •Wasabi paste(10g)
- •Lemon Juice, Fresh(8g)
- •Sugar, Granulated White(5g)
Instructions
- 1Pat the tuna steaks dry with a paper towel. In a large bowl combine the sugar, grated garlic, ginger, sesame oil, and soy sauce. Add the tuna to the marinade and toss to coat well. Let marinate for at least 30 minutes or up to 24 hours in the refrigerator.
- 2Make the cucumber salad. In a separate large bowl, whisk together the rice vinegar, sugar, sea salt, sesame oil, and green onions until combined. Add the snap peas, cucumber, and radishes and toss to coat. Place the salad in the refrigerator until ready to use.
- 3Make the wasabi mayo. In a small bowl, whisk together the mayonnaise, wasabi paste, lemon juice, and sugar until combined.
- 4Heat the oil in a large skillet over medium heat. Add the tuna and sear until browned, 1½ to 2½ minutes on each side (See note). Transfer the tuna to a cutting board. Let rest for at least 3 minutes before slicing into 1/2-inch slices.
- 5Serve the tuna slice over the cucumber salad. Drizzle with the wasabi mayo and sprinkle with the sesame seeds.
Nutrition — Per Serving
518
calories
32g
protein
27g
fat
- Carbohydrates
- 37g
- Saturated fat
- 4.1g
- Sodium
- 935 mg
- Dietary fiber
- 1.6g
4 servings per batch · ~233g each
Macro data sourced from USDA FoodData Central
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How much protein does Seared Ahi Tuna with Cucumber Salad have per serving?
Each serving delivers 32g of protein at only 518 calories, with 27g fat and 37g carbs. This lower-calorie, moderate-protein profile makes it an efficient option for tracking macros without excess calories.
How long does Seared Ahi Tuna with Cucumber Salad take to prep?
This is a quick prep recipe that yields 4 servings on the stovetop, meaning you can batch-prepare multiple servings in one session for efficient meal prep. The minimal ingredient list keeps active prep time low.
Is Seared Ahi Tuna with Cucumber Salad good for fat loss?
At 518 calories and 32g protein per serving, this recipe fits fat loss phases where keeping calories controlled while maintaining protein intake is essential. The higher fat content comes from quality seafood sources and supports satiety without excess calories.
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