Herb‑Crusted Tuna & Chickpea Mediterranean Power Bowl

This fresh, high‑protein tuna bowl marries juicy, herb‑crusted tuna steaks with a vibrant chickpea Mediterranean salad. The creamy lemon‑yogurt dressing ties all the flavors together, making it a satisfying lunch or light dinner. Quick to prepare, no more than thirty minutes, it’s perfect for busy weeknights.

Prep Time 15 minutes

Cook Time 20 minutes

Total Time 35 minutes

Servings 4 servings

Ingredients

• 4 (150 g) fresh tuna steaks
• 1 (15 oz) can chickpeas, rinsed and drained
• 1 cup cherry tomatoes, halved
• ½ cucumber, diced
• ¼ small red onion, finely diced
• ½ cup feta cheese, crumbled
• 10 Kalamata olives, halved
• 2 Tbsp fresh dill, chopped
• 1 tsp lemon zest
• ¼ cup plain Greek yogurt
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• 2 Tbsp extra‑virgin olive oil
• Salt and pepper, to taste

Instructions

1. 1. Pat the tuna steaks dry and season both sides with salt, pepper, and ½ tsp of the lemon zest.
2. 2. Mix the garlic, ½ tsp lemon zest, yogurt, mustard, olive oil, dill, and a pinch of salt to create the yogurt dressing. Set aside.
3. 3. In a bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, olives, feta, and the remaining lemon zest; drizzle 1 Tbsp of the dressing over the mixture and toss lightly.
4. 4. Heat a non‑stick skillet over medium‑high heat. Add a splash of olive oil or use a non‑stick spray.
5. 5. Sear the tuna steaks for 4–5 minutes per side for medium‑rare or until desired doneness is reached, turning only once.
6. 6. Remove tuna from heat, let rest 2 minutes, then slice into thick strips.
7. 7. Assemble bowls by placing the chickpea salad at the base, topping with sliced tuna, then sprinkling the remaining dressing over the whole plate.
8. 8. Finish with a few extra dill sprigs, a dusting of feta, and a light squeeze of fresh lemon juice.
9. 9. Serve immediately or keep the tuna slices chilled until ready to serve.
10. 10. Enjoy the blend of textures and flavors in this protein‑rich, Mediterranean‑inspired bowl.

Chef's Note

For extra protein, pair the bowl with a side of quinoa or a small serving of whole‑grain couscous.

Make-Ahead Tips

Chickpea salad and dressing can be prepped up to 24 hrs ahead. Keep tuna refrigerated and cook fresh for best texture.

Substitutions

Use canned tuna for a budget option; swap chickpeas with cooked lentils or black beans. Replace feta with goat cheese or a dairy‑free alternative.