Seared Tuna With White Bean Salad

Imperial May 20, 2026May 20, 2026

Quick Recipe Version (TL;DR)

Yield: 4 servings
Prep Time: 20 minutes
Cook Time: 4 minutes
Total Time: 29 minutes, including 5 minutes resting time

Quick Ingredients

4 tuna steaks, 5 ounces each, about 1 inch thick
2 tablespoons extra-virgin olive oil, divided, plus 1/4 cup for dressing
1 1/4 teaspoons kosher salt, divided
3/4 teaspoon freshly ground black pepper, divided
2 cans cannellini beans, 15 ounces each, drained and rinsed
5 ounces baby arugula
1 pint cherry or grape tomatoes, halved
1/2 small red onion, very thinly sliced
2 tablespoons capers, drained
3 tablespoons fresh lemon juice, plus 1 teaspoon lemon zest
1 teaspoon Dijon mustard
1 small garlic clove, finely grated
1/4 cup chopped fresh parsley

Do This

1. Pat the tuna very dry and season with 3/4 teaspoon kosher salt and 1/2 teaspoon black pepper.
2. Whisk 1/4 cup olive oil, lemon juice, lemon zest, Dijon, garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper.
3. Toss beans, tomatoes, red onion, capers, and parsley with about two-thirds of the dressing; fold in arugula just before serving.
4. Heat a heavy skillet over medium-high heat until very hot, about 2 minutes, then add 1 tablespoon olive oil.
5. Sear tuna for 60 to 90 seconds per side for rare to medium-rare, or until the center reaches 115°F to 125°F.
6. Rest tuna for 5 minutes, slice across the grain, and serve over the white bean salad with remaining dressing.

Why You’ll Love This Recipe

Fresh but satisfying: Creamy white beans make the salad feel hearty, while arugula, lemon, tomatoes, and capers keep it bright and coastal.
Restaurant-style with simple steps: A quick hot sear gives the tuna a polished, just-cooked finish without complicated technique.
Fast enough for weeknights: The salad comes together while the tuna rests, and the whole meal is ready in under 30 minutes.
Beautiful on the plate: Rosy tuna, glossy olive oil, peppery greens, ruby tomatoes, and briny capers make this feel special with very little fuss.

Grocery List

Produce: Baby arugula, cherry or grape tomatoes, red onion, lemons, garlic, fresh parsley
Dairy: No dairy needed
Pantry: Canned cannellini beans, capers, extra-virgin olive oil, Dijon mustard, kosher salt, black pepper
Seafood: Fresh tuna steaks, preferably sushi-grade or previously frozen and thawed

Full Ingredients

For the Seared Tuna

4 tuna steaks, 5 ounces each, about 1 inch thick, sushi-grade or previously frozen and thawed
1 tablespoon extra-virgin olive oil, plus 1 additional tablespoon for the skillet if needed
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper

For the White Bean Arugula Salad

2 cans cannellini beans, 15 ounces each, drained and rinsed well
5 ounces baby arugula, about 5 packed cups
1 pint cherry or grape tomatoes, about 10 ounces, halved
1/2 small red onion, very thinly sliced, about 1/2 cup
2 tablespoons capers, drained
1/4 cup chopped fresh parsley

For the Lemon Olive Oil Dressing

1/4 cup extra-virgin olive oil
3 tablespoons fresh lemon juice, from about 1 large lemon
1 teaspoon finely grated lemon zest
1 teaspoon Dijon mustard
1 small garlic clove, finely grated or minced to a paste
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

For Serving

1 lemon, cut into wedges
1 tablespoon extra-virgin olive oil, for finishing, optional
Flaky sea salt, to taste, optional
Additional chopped parsley, to taste, optional

Seared Tuna With White Bean Salad – Closeup

Step-by-Step Instructions

Step 1: Bring the tuna to a cool room temperature

Remove the tuna steaks from the refrigerator 15 minutes before cooking. This takes the chill off the outside so the tuna sears quickly and evenly without overcooking at the edges. Keep the tuna on a plate, uncovered or lightly covered, while you prepare the salad ingredients.

Step 2: Make the lemon olive oil dressing

In a small bowl or jar, combine 1/4 cup extra-virgin olive oil, 3 tablespoons fresh lemon juice, 1 teaspoon lemon zest, 1 teaspoon Dijon mustard, 1 finely grated garlic clove, 1/2 teaspoon kosher salt, and 1/4 teaspoon black pepper. Whisk vigorously for 20 to 30 seconds, or seal the jar and shake until the dressing looks slightly creamy and glossy.

Taste the dressing. It should be bright, lemony, and well-seasoned because it will flavor the beans, greens, and tuna. If your lemon is especially sharp, whisk in 1 additional teaspoon olive oil. If it tastes flat, add a small pinch of salt.

Step 3: Build the white bean salad base

In a large mixing bowl, combine the drained and rinsed cannellini beans, halved tomatoes, thinly sliced red onion, drained capers, and chopped parsley. Pour in about two-thirds of the dressing and gently toss with a large spoon, taking care not to crush the beans. Let this mixture sit for 10 minutes while you cook the tuna so the beans can absorb the lemon, olive oil, and caper flavor.

Step 4: Season the tuna

Pat the tuna steaks very dry on all sides with paper towels. Moisture on the surface prevents a good sear, so be thorough. Rub the tuna with 1 tablespoon olive oil, then season both sides evenly with 3/4 teaspoon kosher salt and 1/2 teaspoon black pepper.

Step 5: Heat the skillet until very hot

Place a large cast-iron skillet, stainless steel skillet, or heavy nonstick skillet over medium-high heat. Let it heat for about 2 minutes, until a drop of water sizzles and evaporates almost immediately. Add 1 tablespoon olive oil if the pan looks dry, then swirl to coat. The oil should shimmer but not smoke heavily.

Step 6: Sear the tuna until just cooked

Place the tuna steaks in the hot skillet, leaving space between them. Sear for 60 to 90 seconds on the first side without moving them, then flip and sear for another 60 to 90 seconds on the second side. For a rare to medium-rare center, aim for an internal temperature of 115°F to 125°F in the thickest part. The outside should be lightly browned, while the center remains rosy and tender.

If you prefer the tuna more cooked, sear for 2 minutes per side and cook to 130°F to 135°F for medium. Avoid cooking past 145°F if possible, as tuna becomes dry and firm quickly.

Step 7: Rest and slice the tuna

Transfer the seared tuna to a cutting board and let it rest for 5 minutes. Resting helps the juices settle and makes the tuna easier to slice cleanly. Using a sharp knife, slice each steak across the grain into 1/4-inch to 1/2-inch slices.

Step 8: Finish the salad and plate

Add the baby arugula to the bowl with the dressed beans and toss gently just before serving so the greens stay perky. Divide the salad among 4 shallow bowls or plates. Arrange the sliced tuna over the top, spoon the remaining dressing over the tuna and salad, and finish with lemon wedges, a drizzle of olive oil, flaky sea salt, and extra parsley if you like.

Pro Tips

Buy good tuna: Since the center stays just cooked, choose very fresh tuna from a trusted fishmonger. Ask for sushi-grade tuna or tuna that has been previously frozen and properly thawed.
Dry the fish well: Patting the tuna dry is one of the biggest keys to a beautiful sear. Wet tuna steams instead of browns.
Use a thermometer: Tuna cooks very quickly. An instant-read thermometer is the easiest way to hit a rosy 115°F to 125°F center.
Slice the onion thinly: Very thin red onion adds crisp bite without overpowering the salad. If your onion is strong, soak the slices in cold water for 10 minutes, then drain well.
Dress the beans first: Beans soak up flavor beautifully. Letting them sit in the lemon dressing for 10 minutes makes the salad taste more complete.

Variations

Mediterranean herb version: Add 2 tablespoons chopped fresh basil or dill along with the parsley for a greener, more aromatic salad.
Olive and cucumber version: Add 1/3 cup sliced Kalamata olives and 1 cup diced cucumber for extra crunch and briny flavor.
Spicy coastal version: Add 1/4 teaspoon crushed red pepper flakes to the dressing and finish the tuna with a pinch of Aleppo pepper or Calabrian chile flakes.

Storage & Make-Ahead

This dish is best served right after the tuna is seared, while the fish is tender and the arugula is fresh. If you want to prep ahead, make the dressing up to 3 days in advance and refrigerate it in a sealed jar. The bean, tomato, red onion, caper, and parsley mixture can be dressed up to 8 hours ahead and refrigerated; add the arugula only right before serving so it does not wilt. Leftover seared tuna can be stored in an airtight container in the refrigerator for up to 1 day. Enjoy leftovers cold or at room temperature rather than reheating, since reheating can overcook and dry out the tuna.

Nutrition (per serving)