Refreshing Ahi Tuna Salad

Welcome to June. Wherever you are, it is probably getting hot. Make this refreshing protein-rich salad to combat the heat, fill you up, and impress the people you cook for.

Canned tuna is the quintessential stereotypical food of bodybuilders and fitness people. How many cans of tuna do you suppose you’ve consumed in your life? Canned tuna is great; quick, easy and high in protein, but fresh tuna is a special treat.

Tuna is a large fish and is said to contain larger levels of mercury than other smaller fish like salmon or trout. Fresh tuna is a safe addition to a healthy diet if consumed about once a week. If you have issues with mercury toxicity or are concerned about mercury, substitute salmon or tofu for the tuna.

There is a lot of information out there on food these days. Listening to every new fad and study will leave you photosynthesizing in the sun to get your nutrients. Instead of buying into all the fear-based journalism, bring more awareness into each decision. In an age of information, it is even more important we tune in to our own bodies to find what works for us on an individual level.

This simple, healthy, elegant salad is a combination of tuna, avocado, cucumber and scallion in a fresh sesame-ginger vinaigrette.

Avocados are high in monounsaturated fat, the healthy cholesterol-lowering fat. Cucumbers are cool, refreshing, cleansing and high in vitamins. Ginger is an anti-inflammatory that stimulates circulation, nourishes the skin and cleanses the kidneys. Each of these ingredients adds bold flavor and abundant nutrition to this simple salad.


  • 1 ½ pounds big eye tuna
  • 1 teaspoon canola oil
  • 2 tablespoons white sesame seeds
  • 2 tablespoons black sesame seeds
  • 2 large Haas avocados
  • 1 seedless cucumber, peeled
  • 1 bunch scallions, chopped on the bias
  • ½ cup fresh cilantro, chopped or whole

Ingredients for Dressing

  • 1 ½ tablespoons sesame oil
  • 1 tablespoon olive oil
  • 1 tablespoon soy sauce
  • 2 tablespoons fresh lime juice
  • 1 teaspoon grated fresh ginger
  • ½ teaspoon sriracha


  1. Sprinkle tuna with salt, pepper and sesame seeds. Place canola oil in a large skillet over high heat. Add tuna when oil begins to smoke and cook about 30 to 45 seconds on each side. Cool slightly then chill until cold.
  2. Meanwhile whisk all dressing ingredients together and set aside.
  3. Cut tuna, avocado, and cucumber into bite-sized pieces. Toss them together with the scallions, dressing, cilantro and additional sesame seeds. Serve cold.

By Jessie Monds