Easy Tuna Tataki Salad
Learn how to prepare a Tuna Tataki Salad. This post explains the benefits of Omega-3s, proper fish safety, and the art of a perfect marinade.
Servings 2 portions
Ingredients
- 10.5 oz fresh or frozen tuna steaks approx. 2 medium fillets
- 7 oz mixed salad greens about 5-6 cups
- 2 tbsp toasted sesame seeds
- 3 tbsp soy sauce low-sodium preferred
- 2 tbsp fresh lemon juice
- 2.5 oz fresh ginger one large knob
- 2 garlic cloves
- 3 tbsp extra virgin olive oil EVOO
- 1 pinch garlic powder
- 1/2 cup fermented white or red onions optional for a probiotic boost
Instructions
The Marinade
- In a glass or ceramic dish (avoid metal to prevent reacting with the acid), combine 2 tablespoons of soy sauce, 1 tablespoon of lemon juice, two crushed garlic cloves, and a small piece of finely sliced or grated fresh ginger. Mix well.
The Vinaigrette
- In a small bowl, whisk together 1 tablespoon of soy sauce, 1 tablespoon of lemon juice, 2 tablespoons of EVOO, a dash of toasted sesame seeds, and a pinch of garlic powder.
- The Pro Secret: Grate a small piece of fresh ginger, squeeze the pulp in your hand, and let the juice drip into the dressing. This "ginger juice" provides an incredible aromatic finish. Set aside.
Prepare and Marinate the Tuna
- Thoroughly pat the thawed tuna dry. Place it in the dish and coat it completely with the marinade. Cover and refrigerate for 4 to 8 hours. This allows the ginger and soy to tenderize the fish.
- Once marinated, remove the tuna from the dish and wipe away any stuck pieces of garlic or ginger (which would burn in the pan). Cut the fillets into long rectangular blocks. Press the blocks into the toasted sesame seeds until evenly coated.
- Heat a pan over high heat with 1 tablespoon of olive oil. Sear the tuna for only 20–30 seconds per side. It should be golden on the outside but stay raw and buttery in the center.
- Using a very sharp knife, slice the tuna into 1/4-inch thick medallions. Place your salad greens in a bowl and toss with a portion of the vinaigrette. Arrange the tuna slices on top and add your fermented onions.
Notes
This dish is a "wardrobe staple" for cardiovascular health. The Omega-3s in the blue fish help manage cholesterol levels, while the addition of fermented onions provides the crunch and acidity needed to balance the rich tuna. For a more complete meal, you can add a hard-boiled egg for extra satiety.