There’s something about a seared tuna salad that feels both fancy and effortless. When I’m craving something light yet satisfying, this Asian Sesame Tuna Bowl Salad hits the spot. It’s fast, fresh, and full of flavor—plus, it actually keeps me full.
Why You’ll Love This Tuna Bowl Salad
Let me tell you why this salad is always a winner in my kitchen:
- It’s made with simple, fresh ingredients.
- You can prep most parts ahead of time.
- It’s high in protein and low in carbs.
- The sesame crust on the tuna is seriously addictive.
If you’ve never tried making a seared ahi tuna salad at home, don’t worry—it’s easier than you think. This recipe is beginner-friendly but tastes like something you’d get at a nice restaurant.
Key Ingredients Explained
Let’s break down what makes this bowl both delicious and nutritious:
- Ahi Tuna Steaks – I prefer sushi-grade for searing. They cook quickly and stay tender inside.
- Mixed Greens or Baby Spinach – Adds freshness and crunch.
- Cucumber & Carrots – These give a crisp bite and light sweetness.
- Avocado – Creamy texture that pairs beautifully with the sesame crust.
- Edamame – Protein-packed and mild-flavored, these round out the bowl.
- Toasted Sesame Seeds – White and black for that nutty crust.
- Soy Sauce & Rice Vinegar – The base of the dressing, giving that tangy-salty flavor.
- Sesame Oil – A little goes a long way in deepening flavor.
- Honey or Maple Syrup – Just a bit for balance.
- Ginger & Garlic – Essential aromatics for both the tuna and dressing.
How to Make Asian Sesame Tuna Bowl Salad
Making this bowl is quicker than you think. Here’s how I do it step-by-step:
Step 1: Prep the Tuna
- Pat dry two ahi tuna steaks with paper towels.
- Mix 2 tablespoons of white sesame seeds and 1 tablespoon of black sesame seeds on a plate.
- Press both sides of the tuna into the sesame seeds until fully coated.
- Heat 1 tablespoon sesame oil in a skillet over medium-high heat.
- Sear the tuna steaks for about 1 to 1.5 minutes per side for rare, or a bit longer if you like it more done.
- Remove and let rest while you prep the rest.
Step 2: Make the Dressing
In a small bowl, whisk together:
- 2 tablespoons soy sauce (low-sodium)
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 teaspoon honey or maple syrup
- 1 teaspoon freshly grated ginger
- 1 garlic clove, minced
- Optional: a small squeeze of lime juice for brightness
Set aside.
Step 3: Assemble the Salad Bowls
Divide into two bowls:
- A large handful of mixed greens or spinach
- Half a sliced cucumber
- One shredded carrot
- ½ sliced avocado
- ¼ cup steamed edamame
- Optional: thinly sliced red cabbage or radishes
Slice the seared tuna and lay it on top of each bowl.
Drizzle with the sesame soy dressing.
Top with extra sesame seeds or sliced green onions if you like.
Healthy Swaps and Customization Tips
This salad is naturally low in carbs and rich in healthy fats and lean protein. But here are a few ideas to tweak it your way:
Want it Lower Carb?
- Skip the edamame or carrots if you’re watching carbs closely.
- Add more leafy greens, zucchini ribbons, or thinly sliced celery.
Vegan or Vegetarian?
- Swap tuna for crispy tofu or grilled tempeh.
- Use maple syrup instead of honey in the dressing.
- Try a vegan sesame-based dressing or tahini-lime sauce.
Don’t Like Raw Tuna?
- You can cook the tuna through until medium or well-done.
- Or replace it with grilled salmon, cooked shrimp, or even leftover chicken.
Make-Ahead Tip
- You can prep all the veggies and the dressing ahead of time.
- Sear the tuna fresh for best results, but it’s also great cold from the fridge if you’re meal prepping.
Nutritional Table (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~420 kcal |
| Protein | ~35 g |
| Carbohydrates | ~14 g |
| Net Carbs | ~11 g |
| Fat | ~24 g |
| Saturated Fat | ~3 g |
| Fiber | ~5 g |
| Sugars | ~4 g |
| Sodium (from soy) | ~550 mg |
Note: These are approximate values and may vary depending on brands and quantities used.
Serving Suggestions
This Asian Sesame Tuna Bowl Salad works great for:
- Weeknight Dinners – Quick, filling, and healthy.
- Meal Prep – Prep ingredients ahead and store separately for grab-and-go lunches.
- Date Nights or Dinner Parties – Looks fancy, but it’s super simple.
- Post-Workout Meals – Balanced macros with protein, fiber, and healthy fats.
Pair it with sparkling water with lime or a light green tea for a refreshing combo.
Asian Sesame Tuna Bowl Salad
Ingredients
Method
- Whisk together all dressing ingredients in a small bowl. Taste and adjust sweetness or saltiness if needed. Set aside.
- In a large bowl or plate, layer the mixed greens, red cabbage, carrots, cucumber, edamame, and avocado slices. Sprinkle with green onions.
- Pat tuna steaks dry. Press sesame seeds onto both sides. Heat sesame oil in a pan over medium-high heat. Sear tuna for 1–1.5 minutes per side for rare (longer if preferred). Let rest for a minute, then slice thinly.
- Place sliced seared tuna on top of the salad. Drizzle generously with sesame dressing.
- Enjoy immediately, optionally with a wedge of lime or extra sesame seeds on top.
Notes
- Use sushi-grade tuna only for safety if serving rare.
- Swap edamame with snap peas or steamed broccoli if preferred.
- For meal prep, keep dressing and tuna separate until ready to serve.
- Dressing doubles as a great marinade for other proteins.
Frequently Asked Questions (FAQ)
Can I use canned tuna?
Fresh or seared tuna is best for this salad, but in a pinch, you can use canned tuna. Just drain it well and go easy on the added dressing since it’s already moist.
Is it safe to eat seared ahi tuna?
Yes, as long as you’re using sushi-grade tuna from a trusted source. It’s safe to sear the outside while keeping the center rare.
How long does it last in the fridge?
If stored in airtight containers, the salad components (excluding the tuna) last up to 3 days. Sear the tuna fresh or store separately and consume within 1–2 days.
Can I make the dressing ahead?
Yes! It keeps well in the fridge for up to 5 days. Just shake or whisk before using.
