Grilled Tuna over Arugula with Lemon Vinaigrette is a bright, light summer meal made with just a few simple ingredients and ready in under 10 minutes. It’s perfect when you want something high in protein, low in fuss, and full of fresh flavor.
Grilled Tuna over Arugula Salad
This salad requires minimal prep since there are no vegetables to chop and the tuna cooks in only a couple of minutes. I like to add capers for a salty, briny contrast and dress the arugula with a simple lemon vinaigrette. If you enjoy seared or grilled tuna, try these variations on the theme: Sesame Crusted Tuna Steak on Arugula, Seared Tuna Salad with Wasabi Butter Sauce, Tuna Poke Salad, or a Spicy Tuna Poke Bowl.
Buying Tuna: What does “sushi grade” mean?
The terms “sushi grade” and “sashimi grade” are commonly used by fishmongers and sellers to indicate that the fish is intended to be safe to eat raw, but these labels are not regulated by the FDA. The best approach is to buy tuna from a trusted seafood market or retailer and ask where it was sourced and how it was handled. Freshness, proper cold storage, and a reputable supplier are the most important factors.
How long to grill tuna
Tuna steaks cook very quickly. For a nicely seared exterior and a rare, tender center, heat your grill or grill pan to high, oil a clean grate, and sear the tuna about 1 minute per side. This quick sear keeps the middle pink and moist. If you prefer a more done center, add another 30–60 seconds per side, but be careful—tuna can dry out when overcooked. If you don’t have a grill, you can use a hot, nonstick skillet on the stove and follow the same timing.
Should grilled tuna be pink in the middle?
Yes—when cooked quickly at high heat, tuna should remain pink in the middle. The short sear creates a flavorful crust while preserving the tender, almost sashimi-like interior.
Lemon Vinaigrette Ingredients
This straightforward lemon vinaigrette uses just four ingredients and brightens the peppery arugula without overwhelming the tuna:
- Fresh lemon juice
- Extra virgin olive oil
- Salt (to taste)
- Freshly cracked black pepper
How long does lemon vinaigrette keep?
Stored in an airtight container in the refrigerator, this vinaigrette will keep for up to one week. Make a larger batch to dress salads throughout the week; the oil may solidify slightly when chilled—simply bring it to room temperature or shake well before using.
Grilled Tuna over Arugula — Variations and Add-Ins
- Greens: Swap arugula for baby spinach, watercress, or butter lettuce for a milder base.
- Protein: Substitute grilled shrimp or salmon if you prefer a different seafood option.
- Vegetables: Add sliced avocado, cucumber, or halved cherry tomatoes to bulk up the salad.
- Cheese: Crumbled feta or soft goat cheese pairs well with the lemon vinaigrette and capers.
Recipe: Grilled Tuna over Arugula with Lemon Vinaigrette
Prep time: 5 mins · Cook time: 5 mins · Total time: 10 mins · Yield: 1 serving
Ingredients
- 5 oz sashimi tuna (sushi-grade if you plan to serve it rare)
- 1 tsp extra virgin olive oil
- 1 tsp fresh lemon juice
- 2 cups baby arugula
- 1 tsp capers
- Kosher salt and freshly cracked black pepper, to taste
Instructions
- Season the tuna on both sides with kosher salt and freshly cracked black pepper.
- Arrange the arugula and capers on a plate. Whisk the olive oil, lemon juice, and a pinch of salt and pepper to make the vinaigrette.
- Heat a grill or grill pan over high heat and make sure the grate is very clean.
- When the grill is hot, lightly oil the grate to prevent sticking. Place the tuna on the grill and cook for about 1 minute without moving it to get a good sear.
- Flip the tuna and cook for an additional 1 minute for a rare center. Adjust time slightly if you prefer more doneness. Remove from the grill and let rest briefly.
- Slice the tuna diagonally into thin slices and place on top of the arugula. Drizzle with the lemon vinaigrette and serve immediately.
Nutrition (per serving)
- Calories: 298 kcal
- Protein: 35.5 g
- Fat: 15.5 g
- Carbohydrates: 4 g
- Fiber: 1.6 g
- Sugar: 1.8 g
- Sodium: 326.3 mg
Tips for Success
- Make sure your grill or pan is hot before adding the tuna—high heat creates a flavorful crust while keeping the inside tender.
- If using thicker tuna steaks, allow slightly longer cook time but check often to avoid overcooking.
- Capers add a bright, briny note that balances the richness of the tuna; rinse them briefly if they seem very salty.
- Serve immediately after assembling so the arugula stays crisp and the tuna maintains its ideal texture.
More Tuna Ideas
If you enjoy this salad, consider exploring other tuna preparations such as Ahi Tuna Watermelon Salad, Spicy Tuna Poke Bowls, Ahi Tuna Poke Stacks, Spicy Crunchy Tuna Tartare, or Shoyu Ahi Tuna Poke. Each one highlights tuna in a different way—grilled, seared, marinated, or raw—so you can vary textures and flavors while keeping meals fresh and exciting.