Mediterranean Rice Salad with Seared Tuna Recipe

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Ricardo Lynch Modified: March 24, 2022
Mediterranean Rice Salad with Seared Tuna Recipe

How To Make Mediterranean Rice Salad with Seared Tuna

Packed with olives, peppers, and the sharp flavors of thyme, this Mediterranean rice salad is tossed in mustard vinaigrette for a bright, flavorful dish.

Preparation: 10 minutes
Cooking: 14 minutes
Total: 24 minutes



  • cupslong grain rice
  • 1small red onion,chopped
  • 1large tomato,seeded and cut into ½ inch dice
  • 1red bell pepper,seeds and ribs removed, cut into ½ inch dice
  • ½cupblack olives,such as Kalamata, halved and pitted
  • 3tbspflat leaf parsley,chopped
  • 1tspthyme,dried
  • 3tbspwhite wine vinegar
  • tspdijon mustard
  • 1clovegarlic,minced
  • tspsalt
  • ¾tspfresh ground black pepper
  • cupolive oil,(plus 1 tbsp)
  • lbstuna steaks,about ½ inch thick


  1. In a large pot of boiling, salted water, cook the rice for about 10 minutes until just done. Drain.

  2. Rinse with cold water, then drain thoroughly.

  3. In a medium glass or stainless-steel bowl, combine the rice, onion, tomato, bell pepper, olives, parsley, and ½ teaspoon of the thyme.

  4. In a small glass or stainless-steel bowl, whisk the vinegar with mustard, garlic, 1 teaspoon of salt, and ½ teaspoon of black pepper.

  5. Add the ⅓ cup oil slowly, whisking.

  6. Toss this vinaigrette with the rice.

  7. Rub the tuna with the remaining 1 tablespoon oil and sprinkle with the remaining ½ teaspoon thyme, ½ teaspoon salt, and ¼ teaspoon black pepper.

  8. Heat a grill pan or large heavy frying pan over moderately high heat.

  9. Put the tuna in the pan and cook for 2 minutes. Turn and cook until done to taste, about 2 minutes longer for medium-rare.

  10. Mound the rice on plates and top with the tuna.


  • Calories: 647.05kcal
  • Fat: 21.38g
  • Saturated Fat: 3.18g
  • Trans Fat: 0.03g
  • Monounsaturated Fat: 14.87g
  • Polyunsaturated Fat: 2.50g
  • Carbohydrates: 62.38g
  • Fiber: 3.17g
  • Sugar: 3.14g
  • Protein: 47.69g
  • Cholesterol: 66.34mg
  • Sodium: 877.53mg
  • Calcium: 61.91mg
  • Potassium: 1041.30mg
  • Iron: 3.10mg
  • Vitamin A: 109.54µg
  • Vitamin C: 49.05mg
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