This post may contain affiliate links. Please read our disclosure policy.
If you’re looking for a quick, healthy dinner that feels restaurant-worthy with very little effort, this Blackened Tuna with Salad Greens delivers.
Fresh tuna steaks are coated in bold Cajun seasoning, quickly seared until perfectly cooked, then served over crisp salad greens tossed in a simple lemon vinaigrette. The combination is light, flavorful, and satisfying while still being low in calories and WW Points.
Best of all, this easy tuna salad dinner comes together in about 15 minutes, making it ideal for busy weeknights or simple summer meals.
Ingredients & Substitutions
- Tuna fillets – Look for tuna steaks about 1 to 1¼ inches thick. Fresh ahi or yellowfin tuna work especially well.
- Cajun or blackened seasoning – I used Paul Prudhomme’s Blackened Redfish Magic (affiliate link) seasoning blend, but any Cajun seasoning you enjoy will work.
- Olive oil – Used to create the simple lemon dressing for the greens.
- Fresh lemon zest and lemon juice – Brighten the dish and balance the bold seasoning.
- Salad greens – Mixed greens, arugula, spinach, romaine, butter lettuce, or spring mix all work well.
- Salt and freshly ground black pepper – Adjust to taste.
Optional additions:
- Sliced avocado
- Cherry tomatoes
- Mango salsa
- Thinly sliced cucumber
- Toasted nuts or seeds
How Many Calories and WW Points?
According to my calculations, each serving has 230 calories and 3 WW Points.
To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)
5 PointsPlus (Old plan)
How to Make Blackened Tuna with Lemony Salad Greens, Step-by-Step
Step 1: Gather and prepare all ingredients.
Step 2: Coat a skillet with cooking spray. Heat pan over medium-high heat.
Step 3: Rub each side of the tuna fillets with the Cajun seasoning.
Put tuna in the pan and cook 3-4 minutes per side or until cooked to your liking. Remove the pan from the heat.
Step 4: In a salad bowl whisk oil, lemon zest, and lemon juice. Add salad greens and season with salt and pepper. Toss greens to coat with the dressing.
Step 5: Divide the greens among four plates. Top each serving with a tuna fillet and serve.
Recipe Notes, Variations & Tips
- If you don’t have Cajun seasoning, make your own using paprika, garlic powder, onion powder, cayenne, black pepper, and salt.
- Tuna cooks quickly, so be careful not to overcook it or it can become dry.
- Prefer another protein? This recipe also works beautifully with salmon, cod, mahi mahi, shrimp, or chicken breast.
- For extra flavor and freshness, top with mango salsa or sliced avocado.
- Want a heartier meal? Add cooked quinoa, brown rice, or roasted sweet potatoes alongside.
Serving Suggestions
This blackened tuna pairs well with:
- Crusty bread or a warm baguette
- Roasted vegetables
- Corn on the cob
- Cucumber or tomato salad
- Fresh fruit or melon on the side
- To fancy this dish up even more consider topping with this simple mango salsa.
For a low-carb meal, serve exactly as written with plenty of greens.
Ways to Use Leftovers
- Make a quick tuna sandwich with lettuce and tomato on toasted bread.
- Flake leftover tuna into wraps or pita pockets.
- Add it to grain bowls or pasta salad.
- Use it to top a Caesar or chopped salad the next day.
If you’ve made this Low-Carb Blackened Tuna, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.
Blackened Tuna with Lemony Salad Greens
Equipment
Ingredients
- 4 (6-ounce) tuna fillets, about 1-1/4-inches thick
- 1 tablespoon cajun seasoning (I used Blackened Redfish Magic (affiliate link))
- 1 tablespoon olive oil
- 1-1/2 teaspoons grated lemon zest
- 2 teaspoons lemon juice
- 6 cups salad greens
- Salt and peppers to taste
Instructions
- Coat a skillet with cooking spray. Heat pan over medium-high heat.
- Rub each side of the tuna fillets with the Cajun seasoning. Put tuna in the pan and cook 3-4 minutes per side or until cooked to your liking. Remove the pan from the heat.
- In a salad bowl whisk oil, lemon zest, and lemon juice. Add salad greens and season with salt and pepper. Toss greens to coat with the dressing.
- Divide the greens among four plates. Top each serving with a tuna fillet and serve.
Notes
(Must be logged into WW on a smartphone or tablet.) 5 PointsPlus (Old plan) If you don’t have a Cajun blend, use a mixture of salt, cayenne, paprika, black pepper, onion powder and garlic powder. You can find several blend recipes on the internet. Use any salad greens you have on hand. Arugula, spinach, romaine, butter lettuce, or mixed baby greens all work well. No tuna… use swordfish, cod, salmon or any fish fillet you like. Substitute the fish with blackened shrimp or chicken breast.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Recipe source: The South Beach Diet Taste of Summer Cookbook (affiliate link) by Arthur Agatston, M.D.
More Easy Healthy Fish Recipes
If you like this blackened tuna recipe, you might also enjoy:
I didn’t have fresh tuna so I used canned. Seasoned and cooked it in a frying pan as suggested. It worked fine. I can’t wait to try it again with fresh tuna or salmon!
Yum, yum, yum! Awesome meal.