Seared Tuna on Roasted Vegetables

Climate change has threatened a lot of our favorite foods, tuna being near the top of that list. We still like to eat tuna every once in a while, but like a precious treat, in small portions and always paired with vegetables. This recipe uses butternut squash and asparagus but feel free to substitute something seasonal.

serves 4-6 | 20 minutes


8-9 oz fresh tuna fillet

1 tablespoon olive oil

½ teaspoon salt

1 teaspoon black pepper

2 tablespoons chopped cilantro

1 tablespoon crushed black mustard seeds

Half of a medium sized butternut squash (roughly 3 cups sliced)

Half of a bunch of asparagus (roughly 2 cups chopped)

1 tablespoon crushed dried fenugreek leaves

1 teaspoon salt

1 teaspoon black pepper

1 tablespoon grated unpeeled ginger

2-3 tablespoons olive oil


  1. Preheat the ovent o 400F.

  2. Marinate the tuna in the olive oil, salt, black pepper, cilantro and crushed mustard seeds, making sure the masala is evenly spread on the tuna. Set it aside until the vegetables are in the oven.

  3. Peel the butternut squash and slice into 1/4 inch pieces. Toss it with crushed fenugreek leaves, salt, black pepper, ginger and olive oil.

  4. Lay the squash on a flat baking sheet and cover tightly with foil. Bake in the oven for 10-12 minutes then remove and take the foil off.

  5. Spread the asparagus on top of the squash and return the tray to the oven for 2-3 minutes or until the asparagus is slightly cooked.

  6. While the vegetables are roasting, heat up a frying pan with a little bit of olive oil. When the oil is hot, place the tuna gently into the pan and cook for about a minute on each side. Take the tuna out of the pan and let it rest until the vegetables are ready.

  7. When ready to serve, slice the tuna and place on top of the vegetables.

ideas / variations

  • Replace the mustard seeds with cumin, coriander or fennel seeds. All these work beautifully with tuna.

  • Sweet potato and green beans can be used in this recipe and cooked in a similar manner; however, the beans will need a little more time than the asparagus.