Fresh Tuna Salad with grilled vegetables

Fresh Tuna Salad with grilled vegetables

By 19/02/2015

During the last few years I noticed how my taste buds have become more sensitive and delicate to different foods.

Although I love cake (and I wouldn't be a normal human being if I didn't), I now find shop bought biscuits and cakes far too sugary and almost inedible. If I am out and buy something ready to eat I can taste every single ingredient more easily than before and I can tell if there is any "trash" being added. In other words I have realized how after years of eating mainly home cooked food my palate knows "more"  and it is more sensitive to what I put in my body.

That is to say if you cook at home on a regular basis you build up a certain "knowledge" about food and you can sometimes try products branded as "healthy" but you can spot straight away that this may not be the case. So no longer can you be fooled  by corporations trying to trick you.

And whilst mentioning healthy food, here is a fresh tuna salad with grilled vegetables. It makes a very good and satisfying meal. Use a griddle pan to cook the vegetables as this considerably improves their taste and make sure you don't overcook your tuna.

You will have a delicious light meal with not too much effort.

  • Prep Time : 25 minutes
  • Cook Time : 15 minutes


Slice the eggplant and the zucchini as thin as you can (3 mm- 0.12 inch would be ideal). Use a mandolin if you have one (but please watch your fingers they are really sharp).

Wash the peppers, remove the core and the seeds, cut them into quarters.

Heat up a griddle pan and when it is really hot cook the sliced vegetables on both sides for a minute or so. You want to see those cool and tasty "barbecue lines"on your vegetables.

When they are cooked sprinkle them with salt and drizzle with olive oil. Put them on a plate.

grilling vegetables

Brush the tuna steaks with olive oil, season with salt and pepper then coat them with the sesame seeds.

Tuna Salad Recipe

Cook them on a hot pan for 2 minutes each side (cooking time depends on how thick your steak is). Make sure you don't overcook tuna. It should be slightly pink in the middle.

Tuna Salad Recipe

Cut the tuna into slices and serve it with the grilled vegetables and the rocket all drizzled with olive oil and lemon juice. Finish off with a a sprinkle of almond flakes.

Tuna Salad Recipe

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16 Responses to Fresh Tuna Salad with grilled vegetables

  1. la cucina di Molly

    Nella mia dieta non dovrebbe mancare il pesce, hai preparato un piatto sano e gustoso che amo, bravissima e grazie per averlo postato! Un bacione Alida!

  2. Elisabetta

    What a lovely surprise to learn that your taste in food is now more discerning and you prefer healthy, home-cooked food. I am exactly the same! My shopping always comprises fresh food, nothing processed and I cook from scratch. That’s why I mostly cook Italian! This recipe is light and healthy, just what we need to get ready for spring. Ciao, ciao!

    • Alida

      I know you love Italian, a great cuisine for any day of the week…let’s keep going!xx

  3. Louise

    Hi Alida,
    I too find as the years pass by that I have grown more sensitive to the sweetness in certain foods, especially bread. It’s been driving me crazy because I keep thinking they have changed ingredients unbeknowst to me. I doubt that could be it. But, you just never know.

    I haven’t had fresh tuna in years, Alida. Next to striped bass, it is my very best favorite ocean fish. When I lived on Long Island, we use to go on charter boats in search of fresh tuna. Oh how I miss those days:)

    Your Fresh Tuna Salad and lovely Grilled Vegetables looks outstanding. Oh how I wish I could just have a taste. Thank you so much for sharing, Alida…

    • Alida

      Thanks so much Louise!

  4. Dottie Sauchelli Balin

    Dear Alida,
    Just got a chance to visit and I am glad that I did. This Fresh Tuna Salad with grilled veggies looks amazing. I love the way you put the sesame seeds on top of the tuna. It must give the tuna steaks a crunch and a nutty flavor. Love the veggies on the grill, I always liked the way the grilling marks look. A terrific salad for anytime but especially now for Lent. Thanks for sharing…Have a great day!
    Dottie 🙂

    • Alida

      I am pleased you like it Dottie! x

  5. Angie@Angie's Recipes

    wow that sesame crust makes the fresh tuna really special. This salad looks heavenly, Alida.

  6. Chris

    I agree, there are certain things I can’t really eat anymore, because they don’t taste right. Home cooked meals are so much better. Your salad looks lovely and colorful … as I would be expecting from you.

    • Alida

      Thanks so much Chris!

    • Alida

      Thanks so much Kate, you are not bad yourself either! 😉

  7. Sue Olivant

    A plate of sunshine. Lovely colours, flavours and textures and so healthy. I managed the veg without a griddle pan. Delicious way to use up all the rocket that my husband grows in hanging baskets to deter slugs and snails. I always tend to overcook tuna loins so I stuck to your timings and it was perfect especially with the sesame seeds. I shall invest in a griddle pan as my husband loved this recipe.

    • Alida

      Wow Sue, when you write a comment you always make my day! Always such positive words!
      It took me a while to get used to tuna loins too as they overcook so easily. The children like them a lot so I buy them quite often and we have them with salad (if I feel lazy and don’t want to bother with cooked veggies). Yes do get a griddle pan, you can cook so many things with it: steak, vegetables, and you can even toast bread and chargrill polenta if you like that chargrilled flavour.
      All the best x

  8. Sue Olivant

    Supper al fresco and what could be nicer than a plate of Mediterranean sunshine and so quick in my lovely Le Cruset grill pan. I had run out of sesame and poppy seeds so experimented with chia seeds which worked well and gave the tuna a nice crunchy, nutty coating. Sunny today but what a difference in temperature! Hope you are all well and are you spending Easter in Italy? Strange to think that we were hotter than Majorca yesterday. Xxx

    • Alida

      This year we are staying in the UK and I am finding it quite relaxing I must say. We are having friends for lunch at Easter so it will be a nice feast.. roast lamb of course! Hope you have a nice Easter Sue! xxx

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