High-protein Mediterranean quinoa salad with grilled tuna

High-protein Mediterranean quinoa salad with grilled tuna: quinoa, cucumber, cherry tomatoes, feta, olives and fresh herbs in a high-protein summer salad.

At a glance

• Serves 2
• Prep time: 20 min
• Cooking time: 15 min
• Total time: 35 min
• Calories: 450 kcal per serving
• Protein: 30 g
• Fat: 15 g
• Carbs: 40 g

Ingredients

• 2 tuna steaks
• 1 cucumber
• 1 garlic clove
• 100 g cherry tomatoes
• 200 g quinoa
• 50 g feta cheese
• 50 g black olives
• 1 tbsp olive oil
• 1 tbsp parsley
• salt and pepper
• 1 tbsp mint
• 1 tsp lemon juice

Method

You’ll need: griddle pan · chopping board · knife · mixing bowl

1. Cook the quinoa for 12–15 min and leave it to cool a little. Meanwhile, prepare the cucumber, cherry tomatoes, parsley, mint and garlic.
2. Whisk the olive oil with the lemon juice, garlic, salt and pepper into a punchy dressing.
3. Brush the tuna steaks with a little of the dressing and grill them briefly on both sides in a hot griddle pan. Depending on your taste, the tuna can stay slightly translucent inside.
4. Mix the quinoa with the cucumber, cherry tomatoes, black olives, feta, parsley and mint in a large bowl. Add the rest of the dressing and mix gently.
5. Leave the salad to stand briefly, then season with salt, pepper or a little lemon juice.
6. Slice the grilled tuna and arrange it on the quinoa salad. Serve with a little extra parsley or mint if you like.

Good to know

A salad like this is satisfying without feeling heavy. Fresh, punchy and with just the kind of simplicity that really works day to day.

Swaps

Tuna → salmon (more omega-3 fatty acids); feta → goat's cheese (often a little tangier); quinoa → millet (gluten-free, contains fibre); olive oil → avocado oil (mild, mainly monounsaturated fats)

Allergens

Contains fish, and milk from the feta. For children, cook the tuna through well and don't serve it too often because of possible mercury; during pregnancy, only use fully cooked tuna.