Grilled Tuna over Arugula with Lemon Vinaigrette

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Grilled Tuna over Arugula with Lemon Vinaigrette is a light summer meal made with a few simple ingredients, ready in under 10 minutes.

Grilled Tuna over Arugula with Lemon Vinaigrette
Grilled Tuna over Arugula Salad

This grilled tuna arugula salad with lemon vinaigrette is very quick to make since there are no veggies to chop, and the tuna only takes a couple of minutes to cook. I add capers for a briny bite and drizzle everything with lemon vinaigrette. For more seared tuna salad recipes, try my Sesame Crusted Tuna Steak on Arugula and Seared Tuna Salad with Wasabi Butter Sauce. Or try my Tuna Poke Salad or Spicy Tuna Poke Bowl.

how to make grilled tuna

What is considered sushi grade tuna?

“Sushi grade” and “sashimi grade” don’t actually mean anything. They are marketing terms that are not regulated by the FDA or any other governing body. If fish is labeled “sushi grade,” then it means that the seller thinks it’s safe to eat raw. My best tip for buying fish is to purchase it from a trusted seafood store. Don’t be afraid to ask questions about where it came from.

How long does tuna take to grill?

Tuna only takes a couple of minutes to cook on the grill. It is one of the easiest fish to grill because it rarely sticks if your grill rack is squeaky clean. Spray the rack with oil before cooking for perfect results every time. Sear the tuna for one minute and then flip it over and sear for another minute, for a rare center. If you don’t have a grill, you can cook the tuna on the stove in a nonstick skillet.

Should grilled tuna be pink in the middle?

Yes. Since you only grill the tuna for two minutes, it should still be pink in the middle.

Lemon Vinaigrette Ingredients

This simple lemon vinaigrette recipe only uses four ingredients:

  • Fresh lemon juice
  • Extra virgin olive oil
  • Salt
  • Pepper

How long is lemon vinaigrette good for?

Lemon vinaigrette will last in the refrigerator in an airtight container for one week. You can double or triple the recipe and use it on salads throughout the week.

Grilled Tuna Arugula Variations:

  • Greens: Swap arugula for spinach, watercress, or butter lettuce.
  • Protein: Sub shrimp or salmon for tuna.
  • Vegetables: Add avocado, cucumber, or cherry tomatoes for extra veggies.
  • Cheese: Top the salad with feta or goat cheese.

Grilled Tuna over Arugula with Lemon Vinaigrette

More Tuna Recipes You’ll Love:

Grilled Tuna over Arugula with Lemon Vinaigrette
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4.75 from 4 votes
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Grilled Tuna over Arugula with Lemon Vinaigrette

1+
298 Cals 35.5 Protein 4 Carbs 15.5 Fats
Prep Time: 5 mins
Cook Time: 5 mins
Total Time: 10 mins
Yield: 1 serving
COURSE: Dinner, Lunch, Salad
CUISINE: American
Grilled Tuna over Arugula with Lemon Vinaigrette is a light summer meal made with a few simple ingredients, ready in under 10 minutes.

Ingredients

  • 5 oz sashimi tuna, sushi grade
  • 1 tsp extra virgin olive oil
  • 1 tsp fresh lemon juice
  • 2 cups baby arugula
  • 1 tsp capers
  • kosher salt and fresh pepper

Instructions

  • Season tuna with kosher salt and fresh cracked pepper.
  • Place arugula and capers on a plate. Combine oil and lemon juice, salt and pepper.
  • Heat your grill or grill pan to high heat and clean grate well.
  • When grill is hot, spray grate with oil to prevent sticking then place tuna on the grill; cook one minute without moving.
  • Turn over and cook an additional 1 minute; remove from heat and set aside on a plate.
  • Slice tuna on the diagonal and place on top of salad. Top with lemon vinaigrette and eat immediately.

Nutrition

Serving: 1salad, Calories: 298kcal, Carbohydrates: 4g, Protein: 35.5g, Fat: 15.5g, Sodium: 326.3mg, Fiber: 1.6g, Sugar: 1.8g
Keywords: 10 minute meal, grilled tuna, grilled tuna salad, high protein recipes

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22 comments

  1. Hi Gina, what oil spray brand did you use for the grill?

  2. Salad recipe sounds delicious. I’m not a fan of tuna. Is there any other type fish or seafood that will be great on the salad?

  3. I put this in my Pinterest Wins category. Delicious!  I’ve made it several times. 

  4. We don’t currently have a grill. Could I just sear on stovetop ?

  5. I made this tonight for dinner and It was soooo good. Light, fresh and it looked so good on the plate. Added some shaved Parmesan and it matched perfectly with the rest of the flavours. Thanks for sharing!

  6. Gina- Do you know the WW points for just the tuna without the salad?

  7. another delicious recipe that i made from this site!

  8. My favorite food ever! I love Ahi Tuna! Thanks for the recipe! Looks delicious!

  9. Spring, I recommend your local seafood store where you know you can trust the fish.

    Creating – so glad you liked it, I prefer arugual to spinach but to each his own!

  10. I made this for dinner tonight and featured it on my blog with my review!

    Next time I will be using spinach instead of arugula and leave the capers out! But other than that it was YUMMY!

  11. Love this! Looks delish. Any ideas on the best place to buy sushi grade tuna?

  12. looks delicious! thanks for the post. I didn't know that delicious food could be healthy before i came to your blog!

    delicious and healthy seemed light-years away. It's super different compared to what the rest of the world is talking about eating! (I thought i'd share this link to see what the internet is talking about grilling: http://kyoo.com/grilling)

    looks hopeless for the 4th grilling, unless you have any suggestions for 4th of july grilling?

  13. Thanks Jill!!

  14. I'm so glad you posted this recipe. A few weeks back I had grilled tuna at a restaurant and I've been wondering how best to cook it ever since. Every time I come to your blog, my mouth waters.

    I LOVE the way you cook!!

  15. This is one of my favorites! So fresh and easy!

  16. Why Just Eat – Sashimi Sushi grade tuna can be eaten raw so if you cook it, it just needs to sear quickly on both sides. One minute on each side and it's done, it won't be overcooked whether you cook it on the grill or a hot pan.

  17. To be totally honest, the only kind of tuna I'm not afraid to cook is the kind that comes in a can. I'm always so afraid I'll over cook (or under cook) ahi tuna! Any tricks? Do I have to worry about food poisoning if it is under cooked?

  18. I just recently found your website and I LOVE IT!! All your recipes look so good and I love that you focus on using real food! I am going to try two recipes this week and I hope they will boost my weight loss goals. Thanks so much for this awesome site!

  19. Oh yes, this is completely my kind of meal!