Dinner

Tuna Steak with White Beans and Rocket

Name: Tuna Steak with White Beans and Rocket
Prep time: 12 min
Total time: 12 min
Yield: 1 serving
Ingredients: 140 g Tuna steak; 100 g Cannellini beans, tinned and drained; 120 g Tomato; 40 g Rocket; 6 g Olive oil; 1 clove, about 3 g Garlic; Of half a lemon Lemon juice

A seared tuna steak on warm cannellini beans with garlic, tomato, olive oil and lemon, and a handful of rocket. 43 g of protein for 344 kcal.

Calories: 344kcal
Protein: 43g
Fat: 8g
Carbs: 21g

Per serving, makes 1. 12 minutes of work. Published 8 September 2026.

Allergens

Fish

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Tuna steak140 g
Weighed raw.
Cannellini beans, tinned and drained100 g
Drained weight.
Tomato120 g
Rocket40 g
Olive oil6 g
Garlic1 clove, about 3 g
Lemon juiceOf half a lemon

Method

Warm most of the oil in a small pan with the sliced garlic for a minute, add the beans and the chopped tomato, and cook for four minutes until the tomato softens. Season and add half the lemon.
Rub the tuna with the last of the oil and season it well.
Sear in a very hot dry pan for ninety seconds a side for pink in the middle, or a minute longer a side if you prefer it cooked through.
Pile the rocket on the beans, slice the tuna over, and finish with the rest of the lemon.

Worth knowing

Tuna steak at 140 g is 43 g of protein and almost no fat, so the oil is there for flavour rather than to be trimmed.
A light plate at 344 kcal. Doubling the beans to 200 g adds 100 kcal and makes it a bigger dinner.

Other dinner recipes that share ingredients with this one, or every dinner between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.