Seared tuna with warm puy lentil and edamame salad
Protein-packed seared tuna on a warm puy lentil, edamame and spinach salad with lemon‑yoghurt dressing — quick, healthy supper.
This is a proper protein-packed fish supper — meaty seared tuna with a warm, hearty puy lentil and edamame salad that keeps you full and focused. It’s brightened by a lemony yoghurt dressing so it never feels stodgy.
Make it when you want a quick midweek meal that still feels a bit special: the tuna cooks in minutes and the lentils deliver extra protein and fibre. Great for batch-cooking lentils ahead and assembling in a hurry.
Ingredients
- 4 fresh tuna steaks — about 150g each (600g total)
- 200 g puy lentils
- 150 g frozen edamame beans
- 100 g baby spinach
- 200 g cherry tomatoes — halved
- 1 brown onion — finely sliced
- 2 garlic cloves — crushed
- 45 ml olive oil — divided
- 1 lemon — zest and juice
- 100 g Greek yoghurt
- 5 ml Dijon mustard
- 5 ml smoked paprika
- 15 g fresh parsley — roughly chopped
- sea salt — to taste
- black pepper — freshly ground
Equipment
- sieve
- tongs
Instructions
Rinse the puy lentils under cold water, then place in a saucepan with 600ml cold water and a pinch of sea salt. Bring to a gentle simmer on the hob and cook until just tender, 20–25 minutes. Drain any excess water and set aside.
While the lentils cook, bring a small saucepan of water to the boil and blanch the frozen edamame beans for 2–3 minutes until bright and tender. Drain and refresh under cold water to stop cooking.
Make the dressing: in a bowl whisk together the Greek yoghurt, lemon zest and juice, Dijon mustard, 1 tbsp olive oil, smoked paprika, crushed garlic, a pinch of sea salt and a grind of black pepper. Taste and adjust seasoning.
Heat 1 tbsp olive oil in a frying pan over a medium hob setting. Add the finely sliced brown onion and a pinch of sea salt and cook, stirring occasionally, until softened and beginning to caramelise, 5–6 minutes. Remove from the pan.
In a large bowl combine the warm cooked puy lentils, blanched edamame, baby spinach, halved cherry tomatoes, chopped parsley and the cooled caramelised onion. Pour over most of the dressing and toss so the leaves and lentils are lightly coated. Reserve a little dressing for serving.
Pat the fresh tuna steaks dry with kitchen paper. Rub all over with the remaining 1 tbsp olive oil, 1 tsp smoked paprika, a generous pinch of sea salt and a grind of black pepper. Leave to sit at room temperature for 15 minutes to take the chill off and allow the seasoning to penetrate.
Heat a heavy-based frying pan until very hot. Add a drizzle of oil and sear the tuna steaks 1½–2 minutes per side for rare, 3–4 minutes per side for medium. Use tongs to turn once; aim for a good crust while keeping the centre pink.
Transfer the tuna to a plate and rest for 2 minutes before slicing. Resting lets the juices redistribute and keeps the fish tender.
Slice the tuna steaks thickly and arrange over the warm lentil and edamame salad. Drizzle with the reserved dressing, scatter over extra parsley and serve with lemon wedges if liked.
Tips
- Cook the lentils until just tender — they should hold their shape to contrast with the soft tuna.
- If you prefer very rare tuna, remove from the pan when the centre still feels cool; residual heat will continue to cook it while resting.
- Make the dressing ahead and keep chilled for up to 2 days; warm the lentils before tossing to combine hot and cold textures.
- Pat the tuna very dry before searing to get a proper crust; excess moisture steams instead of browns.
- Leftovers: store tuna sliced on the lentil salad in an airtight container and eat within 24 hours for best texture.
Substitutions
fresh tuna steaks → fresh salmon steaks, same weight
Stays closepuy lentils → green lentils, same weight
Stays closeGreek yoghurt → strained natural yoghurt or low-fat natural yoghurt, same weight
Noticeably differentfrozen edamame beans → roasted chickpeas, 150g
Noticeably different
Nutrition
Per serving · estimated
- 470
- Calories
- 57 g
- Protein
- 24 g
- Carbs
- 16 g
- Fat
- 8 g
- Fibre
- 4 g
- Sugar
- 400 mg
- Sodium
FAQ
Can I use tinned lentils instead of dried puy lentils?
Yes — drain and rinse 400g tinned lentils and add them in step 5. They won’t need cooking, so reduce the lentil simmer time. Texture will be softer but still tasty.
How can I tell when the tuna is cooked to my liking?
Press the side gently: rare feels soft and cool, medium firmer with a warm centre. Slicing to check the colour (pink centre for rare) is the most reliable method.
Can I make this gluten-free?
As written this recipe is gluten-free. Check labels on Dijon mustard if you must be strictly gluten-free, as formulations can vary.
How long will leftovers keep?
Store in an airtight container in the fridge and eat within 24 hours. Tuna loses texture if reheated, so enjoy cold or at room temperature.
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