Easy Pan-Seared Tuna Steaks with Borlotti Beans

There’s something so satisfying about a dish that feels both wholesome and light. This recipe is all about fresh, simple ingredients that come together beautifully — tender seared tuna paired with a vibrant borlotti bean and spinach medley. It’s quick to prepare, full of flavour, and makes the perfect midweek dinner or weekend lunch.

Why You’ll Love It

• Fresh & Healthy – Packed with protein, leafy greens, and beans for fibre.
• Quick to Cook – The tuna takes just a few minutes in the pan.
• Versatile – Serve the medley warm for comfort or at room temperature for a lighter, salad-style meal.

Preparing the Tuna Loin

When you buy a chunk of tuna, you’ll notice there are slightly different textures within the cut. In the photos below, the first shows a 500g loin, and the second shows it with the tougher section cut off (at the front).

• The tender piece – This is the softer, more delicate section of the loin. It’s perfect for dishes where the tuna is served rare or even for sushi.
• The tougher, more sinewy piece – This section benefits from cooking through and works well in recipes that call for tuna to be served well done. Try one of my favourites – Jamie’s Tuna Burgers

By dividing the fish carefully, you get the best use out of the whole loin — reserving the tender piece for quick, rare sears like this recipe, and this seared tuna salad. Saving the firmer cut for something heartier.

Recipe: Seared Tuna with Borlotti Bean & Spinach Medley

Ingredients

For the Bean & Spinach Medley

• ½ red onion, thinly sliced
• ½ red pepper, thinly sliced
• 5–6 large spinach leaves, washed and chopped
• 1 tin borlotti beans, drained and rinsed
• 2 tbsp capers, drained
• 2 cloves garlic, crushed
• 2 tbsp fresh chives, chopped
• 2 tbsp fresh parsley, chopped
• 2 tbsp fresh basil, chopped
• Olive oil (for frying)
• Salt & black pepper, to taste
• ½ lemon, for squeezing

For the Tuna

• 400g tuna steaks (about 1.5 cm thick, from the tender section of the loin)
• 1–2 tbsp unflavoured coconut oil
• Salt & freshly ground black pepper

Method

1. Prepare the Bean & Spinach Medley

1. Heat a drizzle of olive oil in a pan over medium heat.
2. Add the sliced onion and crushed garlic. Cook gently until softened, but not browned.
3. Stir in the sliced red pepper and cook for another minute.
4. Add the chopped spinach and allow it to wilt.
5. Add the borlotti beans and stir through until warmed.
6. Remove from the heat, then stir in the capers and fresh herbs.
7. Season with salt and black pepper, and finish off with a good squeeze of fresh lemon juice.

2. Cook the Tuna

1. Pat the tuna steaks dry with paper towel and season liberally with salt and pepper.
2. Heat the coconut oil in a heavy pan over high heat until shimmering.
3. Add the tuna steaks and sear to your liking. For medium-rare, cook about 2 minutes per side.
4. Remove from the pan and let rest briefly.

To Serve

Plate the seared tuna alongside a generous portion of the warm Borlotti Bean & Spinach Medley. Add an extra wedge of lemon on the side if you like. It’s a dish that works beautifully as is, but you could also serve it with crusty bread to soak up the flavours, or spoon the medley over quinoa or couscous for something more substantial

💡 Julie’s Tips

• If you don’t have borlotti beans, you can easily swap in chickpeas, cannellini beans, or butter beans.
• Out of basil? Try fresh mint for a different twist.
• Want more texture? Toast a handful of pine nuts or sunflower seeds and scatter them over the medley just before serving.
• The tougher section of the tuna loin (the sinewy piece) is perfect for curries, fishcakes, or any recipe where the fish is cooked through.