Griddled tuna with bean & tomato salad

Griddled tuna with bean & tomato salad

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(9 ratings)

Takes 40 minutes, plus 30 minutes marinating


Serves 2
The fresh tuna in this dish has a lovely meaty texture that's even better when marinated before cooking

Nutrition and extra info

  • Healthy

Nutrition: per serving

  • kcal565
  • fat26g
  • saturates5g
  • carbs30g
  • sugars2g
  • fibre9g
  • protein54g
  • salt0.67g
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  • 2 fresh tuna steaks, about 175g/6oz each



    A member of the mackerel family, tuna are mainly found in the world's warmer oceans. They…

  • 1 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 1 tbsp lemon juice
  • 1 large garlic clove, crushed
  • 1 tbsp chopped rosemary leaves



    Rosemary's intense, fragrant aroma has traditionally been paired with lamb, chicken and game…

For the salad

  • 410g can cannellini bean, drained and rinsed
    Cannellini bean

    Cannellini bean

    can-a-leen-ee been

    Slightly kidney-shaped with squarish ends, cannellini beans are from Italy and are creamy white…

  • 8 cherry tomatoes, quartered
  • ½ small red onion, thinly sliced
  • 50g bag rocket



    Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…

  • 2 tbsp extra-virgin olive oil
  • 1 tbsp lemon juice
  • 1 tsp wholegrain mustard



    A condiment made by mixing the ground seeds of the mustard plant with a combination of…

  • 1 tsp clear honey


  1. Put the tuna in a shallow dish, drizzle over the oil and lemon juice, scatter over the garlic and rosemary. Turn the tuna so it’s well coated. Cover and put in the fridge for 30 minutes (you can leave it for longer if convenient).

  2. Tip the beans into a large bowl. Toss in the tomatoes, onion and rocket. Put the oil, lemon juice, mustard, honey and salt and pepper in a screw top jar. Seal and put aside.

  3. Heat a cast iron ridged grill pan or frying pan until very hot. Cook the tuna on a moderately high heat for 2 minutes each side – don’t overcook or it will be dry.

  4. Shake the dressing. Pour over the salad. Mix. Serve the salad with the tuna on top.

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Comments, questions and tips

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30th May, 2020
Very good recipe. I wasn’t too sure about the dressing, but actually it worked well. I can’t think of any obvious changes or improvements, and will probably do it again, I served it, by the way, with a flavoursome Spanish rosé, which complemented it well.
ta ta's picture
ta ta
2nd Apr, 2019
Not a big fan of beans, but with this honey&mustard sauce taste nice. Also tuna in this marinade AMAZING) I put 4 stars just because of salad (not big fan), however very healthy and light dinner.
30th Apr, 2009
its for room 101. i'm no chef by far, but no way do tuna and rosemary compliment each other. I should have examined the contents of the recipe before i decided to give it a go. The grown up kids said it was ok, think i'll be tasting it for a week though
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