Seared Tuna Steak With Olive Tapenade and Greens

Seared Tuna Steak With Olive Tapenade and Greens

Why This Works for Intermittent Fasting

A seared tuna steak delivers over 40g of lean, fast-digesting protein per serving with almost no carbohydrate, making it an efficient way to preserve muscle while breaking a fast. The olive tapenade contributes monounsaturated fat that slows gastric emptying and extends satiety, while a bed of bitter greens adds fibre and micronutrients without pushing insulin. Together this plate hits a fat-to-protein balance built for a clean, satisfying end to your fasting window.

Ingredients

• 2 sushi-grade tuna steaks (about 150g / 5 oz each), patted dry
• 1 tbsp extra-virgin olive oil, plus extra for the greens
• Sea salt and black pepper to taste
• 1/2 cup pitted Kalamata olives
• 1/2 cup pitted green olives
• 1 tbsp capers, drained
• 1 small garlic clove
• 1 tbsp fresh lemon juice, plus lemon wedges to serve
• 1 tbsp fresh parsley, plus extra to garnish
• 4 cups mixed peppery greens (arugula, watercress, or baby kale)
• 1 tsp red wine vinegar

Instructions

1. Make the tapenade first: pulse the Kalamata olives, green olives, capers, garlic, lemon juice, and parsley in a food processor until finely chopped but not a paste. Set aside.
2. Season both sides of the tuna steaks generously with sea salt and black pepper.
3. Heat a heavy skillet over high heat until very hot. Add 1 tbsp olive oil.
4. Sear the tuna for 90 seconds per side for rare-to-medium-rare (longer if you prefer it more cooked through). Remove and let rest for 2 minutes.
5. Toss the greens with a drizzle of olive oil and the red wine vinegar. Season lightly with salt.
6. Slice the tuna steaks against the grain. Plate over the dressed greens and top generously with the olive tapenade. Garnish with extra parsley and serve with lemon wedges.

Nutrition Per Serving

Fasting Compatibility

This dinner suits 16:8, 18:6, and OMAD protocols well, offering a substantial protein hit to close the eating window without the carb load that could disrupt next-day fasting. It also works as a light, low-carb option for those following a 5:2 or alternate-day approach on a feeding day.

Related Recipes

• Grilled swordfish with olive tapenade salad
• Seared tuna with sesame ginger
• Niçoise salad with tuna and eggs

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.