
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 paper towels. In a large bowl, combine the sugar, minced garlic, grated ginger, toasted sesame oil, and low-sodium soy sauce. Add the tuna to the marinade and toss to coat well. Cover and refrigerate for at least 30 minutes or up to 24 hours.
- 2While the tuna marinates, prepare the cucumber salad. In a separate large bowl, whisk together the seasoned rice vinegar, sugar, toasted sesame oil, and chopped green onions until combined. Add the sugar snap peas, sliced cucumber, and sliced radishes; toss to coat. Refrigerate until ready to serve.
- 3Make the wasabi mayo by whisking together the mayonnaise, wasabi paste, fresh lemon juice, and sugar in a small bowl until smooth. Set aside.
- 4Remove the tuna from the marinade and pat dry. Heat the vegetable oil in a large skillet over medium-high heat until shimmering, about 2 minutes. Add the tuna steaks and sear for 1½–2½ minutes per side over medium-high heat until the exterior is golden brown and the center remains rare (internal temperature 110–115°F for sushi-grade tuna).
- 5Transfer the seared tuna to a cutting board and rest for at least 3 minutes before slicing into ½-inch pieces.
- 6Divide the cucumber salad evenly into 4 serving bowls or containers while warm. Top each portion with the sliced tuna.
- 7Drizzle each serving with the wasabi mayo and sprinkle with sesame seeds.
- 8Cover and refrigerate the assembled bowls if meal prepping; consume within 3 days, keeping the tuna and salad components separated if storing longer than 1 day.
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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