Summer Ready with Gut-Healthy Tuna Salad Recipe

Over the weekend, I tried a new gut-healthy salad recipe for seared tuna with spinach, fennel, and orange salad, and it was absolutely delicious.

The sun was finally shining and the temperature was warm enough for me to consider a salad for dinner. I shy away from salads when Crohn’s disease is active because I really struggle to digest raw and fibre-rich foods but my gut is good so I’m making the most of being able to enjoy this healthy choice.

This dish is not only delicious, but it’s also packed with nutritional benefits, making it a great choice for a healthy and satisfying lunch or dinner.

In this post, I’ll share my recipe for seared tuna with spinach, fennel, and orange salad, as well as the nutritional benefits of each ingredient.

First, let’s look at the health benefits.

Seared sliced tuna on a bed of spinach, fennel and orange in a blue bowl

Elevate your Nutrition with this Flavourful and Nutritious Salad

Seared tuna is a great source of omega-3 fatty acids, which can help reduce inflammation in the body and improve the health of your heart and brain. Spinach is also a nutrient powerhouse, providing fibre, vitamin C, vitamin K, and iron. Fennel is an excellent source of fibre and antioxidants, and oranges are loaded with vitamin C and other immune-boosting nutrients. 

Together, these ingredients create a balanced and nutrient-dense meal that will leave you feeling satisfied and nourished. 

Let’s dive into the nutritional value a little further:
  1. High in Protein: Tuna is a great source of lean protein, which is essential for building and repairing tissues, maintaining muscle mass, and supporting the immune system. A 3-ounce serving of tuna contains approximately 25 grams of protein, making it a great option for those looking to increase their protein intake.
  2. Rich in Omega-3 Fatty Acids: Tuna is also high in omega-3 fatty acids, which are important for heart health, brain function, and reducing inflammation in the body. Fennel and spinach also contain omega-3s, although in smaller amounts.
  3. Packed with Vitamins and Minerals: The spinach and fennel in this dish are both rich in vitamins and minerals. Spinach is a good source of vitamin A, vitamin C, iron, and calcium, while fennel is high in vitamin C, potassium, and fibre. Both also contain quercetin, an antioxidant that may help reduce inflammation, improve heart health, and enhance immune function.
  4. Low in Calories: This dish is also relatively low in calories, making it a great option for those watching their weight. A 3-ounce serving of seared tuna contains approximately 100-150 calories, while the spinach and fennel salad is also low in calories.
  5. Antioxidant-Rich: The oranges in the salad are a great source of antioxidants, which can help protect against cell damage and reduce the risk of chronic diseases such as cancer and heart disease.

Enjoy Tuna Safely and Sustainably

While tuna is a nutritious and delicious ingredient, it’s important to be mindful of potential risks associated with consuming too much of it.

Tuna is a predatory fish, which means it may contain higher levels of mercury than other fish. Mercury can accumulate in your body over time and lead to health problems, especially in pregnant women, nursing mothers, and young children.

To reduce your exposure to mercury, it’s recommended that you limit your consumption of tuna to no more than two to three servings per week, and choose smaller, younger tuna species like skipjack or albacore instead of larger, longer-living species like bluefin or yellowfin tuna.

Additionally, be sure to purchase tuna from reputable sources that use sustainable fishing practices and prioritize the health of our oceans and marine life.

Gut Health Benefits

Not only is this seared tuna with spinach, fennel, and orange salad recipe packed with nutrients, but it’s also great for your gut health.

The fibre in the spinach and fennel can help promote healthy digestion and keep your gut microbiome balanced, while the antioxidants in fennel can help reduce inflammation in the gut.

Oranges are high in vitamin C, which can help boost the immune system and promote the growth of healthy gut bacteria.

Finally, the omega-3 fatty acids in tuna can help reduce inflammation in the gut and improve the health of the intestinal lining.

Learn more about how a diverse range of plant foods are beneficial to your gut health in my recent blog post How Eating a Variety of Plant Foods Can Transform Your Gut Health’.

Simple, Tasty, and Gut-Healthy Salad Recipe:

A Nutritious Meal in Minutes

If you’re looking for a delicious and nutritious meal that is good for your gut health, look no further than this seared tuna with spinach, fennel, and orange salad. With its nutrient-packed ingredients and gut-friendly benefits, this dish is sure to become a staple in your meal rotation.

Try this gut-healthy seared tuna salad with spinach, fennel, and orange recipe today and experience the delicious flavours and health benefits for yourself.

Bowl of seared tuna salad with spinach, fennel and orange

For the eagle-eyed among you, I also made some walnut, pecan, and date bread over the weekend. While digging through my cupboards, I found a few ingredients that needed using up, including pumpkin powder that I had made by roasting and dehydrating pumpkins. I’ll be sharing that recipe with you soon!

Gut-healthy seared tuna sliced and layered on a spinach, fennel and orange salad recipe

Seared Tuna with Spinach, Orange and Fennel Salad

Jungle Goddess Gut Health UK
This seared tuna with spinach, fennel, and orange salad is a nutritious and delicious dish that is high in protein, omega-3s, vitamins, and minerals, while also being low in calories. The tuna is seared to perfection, while the spinach and fennel salad is tossed with fresh oranges and a light dressing, creating a flavorful and healthy meal that is easy to prepare.
Prep Time 20 minutes
Cook Time 2 minutes
Course Salad
Cuisine Mediterranean
Servings 1
Calories 410 kcal


  • 2 Wild-caught tuna steaks
  • 1 Fennel bulb Finely sliced
  • 1 Red onion Finely sliced
  • 2 cups Baby spinach
  • 2 Oranges
  • 2 tbsp olive oil Extra virgin
  • 2 tbsp white wine vinegar
  • 1 tsp fennel seeds Crushed
  • ½ tsp Salt
  • ½ tsp Black pepper
  • Fennel fronds Chopped


  • Peel the oranges and cut them in half. Put half an orange to one side and finely slice the rest
  • Add spinach leaves, fennel, orange and red onion to a large bowl and toss to combine
  • Squeeze juice from the half orange into a small bowl and add the vinegar, oil and fennel seeds. Season with salt and pepper
  • Transfer salad to serving bowls
  • Heat a pan to high heat and add a little olive oil
  • Season tuna steaks with salt and pepper on both sides
  • Sear the tuna on each side for 1-2 minutes. Take care not to overcook
  • Slice the tuna steak and layer on top of the salad
  • Whisk dressing and pour over tuna and salad
  • Season, sprinkle with fennel fronds and serve
Keyword healthy, high protein, low calories, nutritious, omega-3, quick, summer

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