21. August 2026

Lemon-Herb Tuna Steaks with Asparagus & Quinoa

This vibrant, protein-packed dish combines juicy pan-seared tuna steaks with tender-crisp asparagus and a zesty herb-infused quinoa. It is quick to put together, elegantly balanced, and packed with fresh Mediterranean flavours.

Key Components: Seared rare or medium-rare tuna steaks brushed with olive oil, lemon juice, and cracked black pepper, served alongside grilled asparagus spears and a light portion of fluffy quinoa.

Nutritional Profile: Dense in lean protein and heart-healthy fatty acids.

Ingredients

For the Tuna & Asparagus:

• 2 fresh tuna steaks (about 6 oz / 170g each, cut about 1-inch thick)
• 1 bunch fresh asparagus (ends trimmed)
• 2 tbsp extra-virgin olive oil (divided)
• 1 lemon (zested and halved for juice)
• 2 cloves garlic (minced)
• 1 tbsp fresh oregano (finely chopped, or 1 tsp dried)
• 1 tbsp fresh parsley (chopped)
• Salt and freshly cracked black pepper to taste

For the Quinoa:

• 1 cup quinoa (rinsed thoroughly)
• 2 cups vegetable broth (or water)
• 1 tbsp lemon juice
• 1 tsp lemon zest
• 1 tbsp fresh dill or parsley (minced)
• 1 tsp extra-virgin olive oil
• Pinch of sea salt

Instructions

1. Cook the Quinoa

1. In a medium saucepan, combine the rinsed quinoa and vegetable broth.
2. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover with a lid, and simmer for 15 minutes or until the liquid is absorbed and the quinoa is fluffy.
3. Remove from heat and let it steam covered for 5 minutes.
4. Fluff with a fork and gently stir in the olive oil, lemon juice, lemon zest, fresh herbs, and a pinch of salt. Cover to keep warm.

2. Prepare and Marinate the Tuna

1. Pat the tuna steaks completely dry with paper towels (this ensures a great sear).
2. In a small bowl, whisk together 1 tablespoon of olive oil, minced garlic, lemon zest, lemon juice, chopped oregano, salt, and pepper.
3. Lightly brush the marinade over both sides of the tuna steaks and let them sit at room temperature for 10 minutes. Toss the asparagus spears in the remaining marinade.

3. Sear the Tuna & Asparagus

1. Heat a large cast-iron skillet or grill pan over high heat until very hot. Add the remaining olive oil.
2. Place the asparagus in the pan and cook for 3 to 4 minutes, turning occasionally, until bright green and tender-crisp. Remove and set aside.
3. Place the marinated tuna steaks into the hot skillet. Sear undisturbed for 1 to 2 minutes per side for medium-rare (deep pink in the center), or 3 minutes per side if you prefer it well-done. Tuna dries out quickly, so keep a close eye on it!

4. Plate and Serve

1. Spoon a generous bed of the herb-lemon quinoa onto warm plates.
2. Arrange the asparagus spears alongside or gently fanned out over the quinoa.
3. Slice the seared tuna steaks on an angle (if desired) and place them proudly on top.
4. Garnish with a final squeeze of fresh lemon juice and a sprinkle of chopped parsley.

Chef's Tip: For an extra layer of flavor, drizzle a simple lemon-herb vinaigrette or a spoonful of light caper butter over the top just before serving.