Name: Grilled Tuna over Arugula with Lemon Vinaigrette Recipe
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1
Cuisine: Mediterranean
Ingredients: 5 oz sashimi tuna; 1 tsp extra virgin olive oil; 1 tsp Fresh Lemon Juice; 2 cups baby arugula; 1 tsp capers; kosher salt and fresh pepper

Experience the refreshing combination of grilled tuna paired with peppery arugula and a zesty lemon vinaigrette. This dish is perfect for a light yet satisfying meal, bursting with flavors that complement the delicate fish.

Photos of Grilled Tuna over Arugula with Lemon Vinaigrette Recipe

If you're not familiar with sashimi tuna, it is a high-grade tuna often used in sushi due to its quality and texture. You may need to visit a specialty seafood market or a well-stocked supermarket to find it. Fresh arugula and capers can typically be found in the produce and condiment sections, respectively.

Ingredients For Grilled Tuna Over Arugula With Lemon Vinaigrette

sashimi tuna: This is a high-quality, raw tuna typically used in sushi, known for its firm texture and rich flavor.

extra virgin olive oil: A high-quality, flavorful olive oil used for dressings and cooking.

fresh lemon juice: Juice from a fresh lemon, providing acidity and brightness to the dish.

baby arugula: Young arugula, known for its tender leaves and peppery flavor.

capers: Small, pickled flower buds that add a tangy, salty flavor.

kosher salt: A coarse, flaky salt used for seasoning.

fresh pepper: Coarsely ground black pepper for seasoning.

One reader, Juliette Wagoner says:

This grilled tuna over arugula with lemon vinaigrette is a delightful, fresh dish. The tuna is perfectly seared, and the lemon vinaigrette adds a zesty touch. The capers and arugula complement the flavors beautifully. A simple yet elegant meal that's perfect for any occasion!

Juliette Wagoner

Techniques Required for Grilled Tuna Over Arugula With Lemon Vinaigrette

How to season tuna: Sprinkle kosher salt and fresh cracked pepper evenly over the tuna. How to combine ingredients for vinaigrette: Mix extra virgin olive oil, fresh lemon juice, kosher salt, and fresh cracked pepper in a small bowl. How to heat and clean grill: Preheat the grill to high heat and use a grill brush to clean the grate thoroughly. How to grill tuna: Spray the hot grill grate with oil to prevent sticking, place the tuna on the grill, cook for one minute without moving, then turn over and cook for an additional minute. How to slice tuna: Cut the grilled tuna on a diagonal into thin slices. How to assemble salad: Arrange baby arugula and capers on a plate, place sliced tuna on top, and drizzle with lemon vinaigrette.

How To Make Grilled Tuna over Arugula with Lemon Vinaigrette

This light and hearty dish is made of arugula and caper mix topped with grilled tuna. Finish off with lemon vinaigrette for the overflowing freshness.

Preparation: 10 minutes

Cooking: 10 minutes

Total: 20 minutes

Serves:

Ingredients

5ozsashimi tuna,sushi grade
1tspextra virgin olive oil
1tspfresh lemon juice
2cupsbaby arugula
1tspcapers
Kosher salt and fresh pepper

Instructions

Season tuna with kosher salt and fresh cracked pepper.
Place arugula and capers on a plate.
Combine oil, lemon juice, salt, and pepper.
Heat your grill 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 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

Calories: 200.66kcal
Fat: 5.34g
Saturated Fat: 0.89g
Trans Fat: 0.02g
Monounsaturated Fat: 3.46g
Polyunsaturated Fat: 0.74g
Carbohydrates: 1.30g
Fiber: 0.45g
Sugar: 0.42g
Protein: 35.07g
Cholesterol: 55.28mg
Sodium: 390.76mg
Calcium: 30.88mg
Potassium: 687.47mg
Iron: 1.41mg
Vitamin A: 41.72µg
Vitamin C: 4.09mg

Technique Tip for Grilling Tuna for Arugula Salad

To achieve perfect grill marks on your tuna, make sure the grill is preheated to high heat and the grates are thoroughly cleaned and oiled. This prevents sticking and ensures even cooking.

Time-Saving Tips for Making Grilled Tuna Over Arugula Salad

Prepare ingredients in advance: Measure and set aside olive oil, lemon juice, and capers before starting.

Preheat the grill: Ensure the grill is hot and ready to go before you start cooking the tuna.

Use pre-washed arugula: Save time by using pre-washed baby arugula from the store.

Quick marinade: Marinate the tuna with salt and pepper while the grill heats up.

Efficient slicing: Use a sharp knife to quickly and cleanly slice the tuna after grilling.

Substitute Ingredients For Grilled Tuna over Arugula with Lemon Vinaigrette Recipe

sashimi tuna - Substitute with grilled salmon: Grilled salmon has a similar texture and rich flavor that complements the arugula and lemon vinaigrette.
extra virgin olive oil - Substitute with avocado oil: Avocado oil has a mild flavor and high smoke point, making it a good alternative for grilling.
fresh lemon juice - Substitute with lime juice: Lime juice provides a similar acidity and citrus flavor that pairs well with the other ingredients.
baby arugula - Substitute with baby spinach: Baby spinach has a similar texture and slightly milder flavor, making it a good alternative for the salad base.
capers - Substitute with green olives: Green olives offer a similar briny flavor and can add a bit of texture to the dish.
kosher salt - Substitute with sea salt: Sea salt has a similar texture and flavor, making it an easy swap for seasoning.
fresh pepper - Substitute with white pepper: White pepper provides a similar heat and flavor profile, but with a slightly different aroma.

Presenting Grilled Tuna Over Arugula With Lemon Vinaigrette

Select a pristine white plate: The contrast of the tuna and arugula against a white background will make the colors pop, enhancing visual appeal.
Arrange the arugula and capers artfully: Place the baby arugula in a loose, natural pile in the center of the plate. Scatter the capers around the arugula to add texture and visual interest.
Grill the tuna to perfection: Ensure the tuna is seared just right, with a beautifully caramelized exterior and a rare, vibrant pink interior. This contrast in textures will be a delight for the judges.
Slice the tuna with precision: Cut the tuna on the diagonal into even, thin slices. This not only makes it easier to eat but also showcases the quality and doneness of the fish.
Layer the tuna slices elegantly: Fan the tuna slices over the arugula, slightly overlapping each piece. This creates a sense of abundance and sophistication.
Drizzle the lemon vinaigrette artistically: Use a small spoon or squeeze bottle to drizzle the lemon vinaigrette over the tuna and arugula. Aim for a light, even coating that enhances the dish without overwhelming it.
Add a finishing touch with fresh herbs: Garnish with a few sprigs of fresh herbs like microgreens or chervil to add a touch of elegance and a burst of color.
Serve immediately: Ensure the dish is served at the perfect temperature, with the tuna still slightly warm from the grill and the arugula crisp and fresh.

Essential Tools for Making Grilled Tuna Over Arugula Salad

Grill: Used to cook the tuna, providing a nice char and smoky flavor.
Grill brush: Essential for cleaning the grill grate to prevent sticking.
Tongs: Handy for turning the tuna on the grill without breaking it apart.
Spray bottle with oil: Used to spray the grill grate to prevent the tuna from sticking.
Cutting board: Provides a surface to slice the tuna after grilling.
Sharp knife: Necessary for slicing the tuna on the diagonal.
Mixing bowl: Used to combine the olive oil, lemon juice, salt, and pepper for the vinaigrette.
Whisk: Helps to mix the vinaigrette ingredients thoroughly.
Plate: Used to arrange the arugula, capers, and sliced tuna for serving.
Measuring spoons: Ensures accurate measurement of the olive oil, lemon juice, and capers.

Random Fact About Grilled Tuna Over Arugula With Lemon Vinaigrette

A random fact about this recipe is that sashimi tuna is often preferred for its high-quality, fresh taste, making it ideal for quick grilling and maintaining a tender, flavorful texture.

Is Making Grilled Tuna Over Arugula Economical for Home Cooking?

This grilled tuna over arugula with lemon vinaigrette recipe is moderately cost-effective. The main expense is the sashimi tuna, which can be pricey depending on the quality. However, the simplicity of the other ingredients like extra virgin olive oil, lemon juice, and capers helps balance the cost. For a household of 4, the approximate cost is around $30-$40. Overall Verdict: 7/10.

Is This Grilled Tuna Salad Healthy or Unhealthy?

This grilled tuna over arugula recipe is a healthy and nutritious dish that offers several benefits:

Tuna is an excellent source of lean protein, omega-3 fatty acids, and essential nutrients like vitamin B12, selenium, and potassium
Arugula is a nutrient-dense leafy green that provides vitamins A, C, and K, as well as folate and calcium
The lemon vinaigrette is a light and refreshing dressing that adds flavor without excessive calories or unhealthy fats
Capers add a tangy, briny flavor and contain antioxidants and anti-inflammatory compounds

Overall, this dish is low in calories, high in protein, and rich in nutrients that support heart health, brain function, and overall well-being.

To further enhance the nutritional value of this recipe, consider the following suggestions:

Use a sustainably sourced, high-quality tuna to ensure the best flavor and nutritional profile
Experiment with different herbs and spices to add variety and additional antioxidants, such as fresh basil, parsley, or a sprinkle of red pepper flakes
Include a variety of colorful vegetables to the arugula base, such as cherry tomatoes, shaved carrots, or sliced bell peppers, to increase the fiber and nutrient content
Opt for a high-quality, cold-pressed extra virgin olive oil in the vinaigrette to maximize the health benefits of monounsaturated fats and polyphenols
Serve the dish with a side of whole grains, like quinoa or brown rice, to add complex carbohydrates and additional fiber

Editor's Thoughts on This Grilled Tuna and Arugula Recipe

This recipe offers a delightful balance of flavors and textures. The sashimi-grade tuna, lightly seasoned and perfectly grilled, pairs beautifully with the peppery arugula and briny capers. The lemon vinaigrette adds a refreshing citrus note that enhances the dish without overpowering the delicate tuna. It's a simple yet elegant dish that highlights the quality of the ingredients. Perfect for a light, healthy meal that feels indulgent.

Enhance Your Grilled Tuna over Arugula with Lemon Vinaigrette Recipe with These Unique Side Dishes:

Roasted Garlic Mashed Potatoes: Imagine the creamy, buttery goodness of potatoes mashed to perfection with a hint of roasted garlic. This side dish will provide a comforting contrast to the fresh, zesty flavors of the grilled tuna and arugula salad.

Grilled Asparagus with Parmesan: Crisp asparagus spears grilled to a tender perfection and sprinkled with freshly grated Parmesan cheese. The smoky flavor of the grill complements the tuna beautifully, while the cheese adds a savory touch.

Mango Avocado Salsa: A vibrant salsa made with juicy mango, creamy avocado, and a hint of lime. This refreshing side dish adds a tropical twist and a burst of color to your plate, enhancing the overall dining experience.

Butternut Squash Soup: A velvety soup made from roasted butternut squash, infused with a touch of nutmeg and cinnamon. This warm and comforting side dish provides a delightful contrast to the light and fresh main course.

Quinoa Salad with Cranberries and Pecans: A hearty quinoa salad mixed with tart cranberries and crunchy pecans. This side dish offers a nutty flavor and a satisfying texture, perfectly balancing the delicate flavors of the grilled tuna and arugula.

Alternative Recipes Similar to Grilled Tuna Over Arugula Salad

Seared Ahi Tuna With Mango Salsa: Dive into the tropical flavors of seared ahi tuna paired with a vibrant mango salsa. The sweetness of the mango complements the savory tuna perfectly. Serve over a bed of mixed greens for a refreshing and colorful main course.

Tuna Nicoise Salad: Experience a French classic with tuna nicoise salad. This hearty salad features seared tuna, hard-boiled eggs, green beans, potatoes, olives, and tomatoes, all drizzled with a tangy vinaigrette. Perfect for a light yet satisfying meal.

Tuna Poke Bowl: Transport yourself to Hawaii with a tuna poke bowl. Fresh sashimi-grade tuna is marinated in a soy-based sauce and served over sushi rice. Top with avocado, cucumber, seaweed salad, and a sprinkle of sesame seeds for a delightful and healthy dish.

Tuna Tartare With Avocado: Indulge in the sophisticated flavors of tuna tartare paired with creamy avocado. This elegant appetizer combines finely chopped sashimi tuna with lime juice, soy sauce, and a hint of wasabi. Serve with crispy wonton chips for a delightful crunch.

Grilled Tuna Steak With Chimichurri: Elevate your grilling game with grilled tuna steak topped with a zesty chimichurri sauce. The bold flavors of parsley, garlic, and red wine vinegar in the chimichurri complement the rich, meaty tuna. Serve with grilled vegetables for a complete meal.

Appetizers and Desserts to Serve With Grilled Tuna Over Arugula Salad

Appetizers:

Stuffed Mushrooms: Elevate your appetizer game with these delectable Stuffed Mushrooms. Imagine plump mushroom caps filled with a savory mixture of cream cheese, garlic, and herbs. The mushrooms are baked until golden and bubbly, creating a perfect bite-sized delight. The creamy filling contrasts beautifully with the earthy mushrooms, making it a crowd-pleaser at any gathering.

Bruschetta: Transport your taste buds to Italy with this classic Bruschetta. Fresh tomatoes, basil, and garlic are finely chopped and mixed with extra virgin olive oil and a hint of balsamic vinegar. This vibrant mixture is then generously spooned over toasted baguette slices, creating a delightful contrast of textures and flavors. Perfect for a light, refreshing start to any meal.

Desserts:

Lemon Tart: Lemon Tart: Delight your taste buds with a refreshing lemon tart. The zesty lemon curd filling sits atop a buttery shortbread crust, creating a perfect balance of sweet and tangy. Garnish with a dollop of whipped cream and a sprinkle of lemon zest for an elegant finish. This dessert is a wonderful way to cleanse the palate after a savory meal.

Chocolate Mousse: Chocolate Mousse: Indulge in the rich and velvety chocolate mousse. This decadent treat features a smooth and airy chocolate mixture that melts in your mouth. Serve in individual ramekins or martini glasses for a sophisticated presentation. Top with a few fresh berries and a sprig of mint to add a burst of color and flavor.

Why trust this Grilled Tuna over Arugula with Lemon Vinaigrette Recipe:

This recipe combines the fresh, clean flavors of sashimi tuna with the peppery bite of baby arugula. The lemon vinaigrette adds a bright, zesty finish, perfectly complementing the rich tuna. The simplicity of the ingredients ensures that each element shines, while the quick grilling technique preserves the delicate texture of the tuna. Trust this recipe for a healthy, gourmet meal that's easy to prepare and sure to impress.

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FAQ:

Can I use a different type of fish instead of tuna?

Absolutely! You can substitute the tuna with other firm fish like salmon or swordfish. Just adjust the cooking time accordingly since different fish have different thicknesses and textures.

How do I know when the tuna is cooked properly?

Tuna is best served rare to medium-rare. You want a nice sear on the outside while keeping the inside pink. Cooking it for about one minute on each side should do the trick, but you can adjust based on your preference.

Can I make the lemon vinaigrette ahead of time?

Yes, you can definitely make the lemon vinaigrette ahead of time. Just store it in an airtight container in the fridge and give it a good shake before using it to make sure everything is well mixed.

What can I use if I don't have a grill?

If you don't have a grill, you can use a grill pan or even a regular skillet on the stovetop. Just make sure it's really hot before you add the tuna to get that nice sear.

Is there a way to make this dish more filling?

If you want to make the dish more filling, you can add some extras like avocado slices, cherry tomatoes, or even a side of quinoa or couscous. These additions will give you more substance without overpowering the flavors.