If you’re looking for a fresh, high-protein Mediterranean recipe that delivers bold flavor and balanced nutrition, this Grilled Tuna Mediterranean Salad with Roasted Garlic Eggplant Dressing is a perfect choice. Combining lean, omega-3–rich ahi tuna with crisp vegetables, creamy cannellini beans, and a vibrant citrus finish, this dish brings together everything you want in a healthy, satisfying meal.
Inspired by the principles of Mediterranean eating—known for supporting heart health, sustained energy, and overall wellness—this recipe pairs warm, perfectly seared tuna with cool, refreshing greens for a dynamic contrast in both flavor and texture. The roasted garlic eggplant dressing adds depth and richness without overwhelming the dish, creating a nutrient-dense option that feels indulgent while remaining mindful.
With 33 grams of protein, 7 grams of fiber, and a thoughtful balance of healthy fats, this salad is ideal for those seeking a clean, energizing meal that supports an active lifestyle. Whether you’re focused on improving heart health, increasing protein intake, or simply enjoying fresh, wholesome food, this Mediterranean tuna salad delivers a restaurant-quality experience you can recreate at home.
Join us as we explore how simple, whole ingredients can come together to create a meal that fuels the body, supports well-being, and celebrates the vibrant flavors of Mediterranean cooking.
INGREDIENTS
4 oz Raw Ahi Tuna
2 tbl Tuna Marinade, See subrecipe
½ cup Beligian Endive Sliced
½ cup Radicchio Torn
½ cup Arugula
¼ cup English Cucumber Sliced
¼ cup Grape Tomato, Halved
¼ cup Red Onion, Sliced
¼ cup Fennel Sliced
¼ cup Canned Cannellini Beans,
Drained & Rinsed
¼ each Fresh Orange
2 tbl Roasted Garlic Eggplant
Dressing, See subrecipe
TUNA MARINADE
2 tbl Extra Virgin Olive Oil
1 tbl Lemon Juice
1 tbl Fresh Oregano, Chopped
1 tblFresh Basil, Chopped
ROASTED GARLIC
EGGPLANT DRESSING
½ each (~ ½ lb) Eggplant ½
inch-cubes
7 cloves Fresh Garlic, Peeled
2 cups Extra Virgin Olive Oil
1 cup Lemon Juice
1 tsp Fresh Thyme, Chopped
Pinch Kosher Salt
INSTRUCTIONS
• Prepare the Roasted Garlic Eggplant Dressing according to the
subrecipe instructions.
• Marinate the Ahi tuna using the Tuna Marinade subrecipe. Tip: For the best
results, use sashimi-grade Ahi tuna and do not overcook—the center should
remain pink and rare.
• Heat a grill or cast-iron pan over high heat until very hot.
• Sear the marinated tuna for 45–60 seconds per side. The center should remain
rare (115°F internal temperature).
• Remove from heat and slice the tuna thin against the grain.
• In a large bowl, combine the endive, radicchio, arugula, cucumber, tomatoes,
red onion, fennel, and cannellini beans.
• Drizzle the greens with the dressing and toss lightly to coat.
• Arrange the salad on a serving plate.
• Top with the sliced tuna and orange segments.
• Serve immediately with warm tuna over chilled greens.
TUNA MARINADE
• Whisk together the olive oil, lemon juice, oregano, and basil in a small bowl.
• Coat the Ahi tuna with the marinade.
• Let sit for 15 minutes at room temperature.
ROASTED GARLIC EGGPLANT DRESSING
• Preheat oven to 400°F.
• Toss the eggplant and garlic cloves with a splash of olive oil.
• Roast until soft and charred, approximately 25–30 minutes.
• Allow to cool slightly, then blend the roasted eggplant and garlic with 2 cups
olive oil, 1 cup lemon juice, and thyme until smooth.
• Season with salt to taste.
Calories: 490 • Total Fat: 31g • Saturated Fat: 4.5g • Trans Fat 0g
Cholestrol: 45mg • Sodium: 125 mg • Carbohydrates: 22g
Fiber: 7g • Sugars: 9g • Protein: 33g • Potassium: 1240mg