Seared Tuna with Avocado Salsa

Seared Tuna with Avocado Salsa Recipe
Photo: Johnny Autry; Styling: Cindy Barr
Sustainable Choice.

Before you sear the tuna, be sure to get the pan screaming hot--this gives you a deep crust without overcooking the interior. Look for yellowfin tuna caught using the troll or pole-and-line technique.

Yield:

Serves 4 (serving size: 1 tuna steak and about 1/3 cup salsa)

Recipe from

Cooking Light

Nutritional Information

Calories 384
Fat 15.9 g
Satfat 2.5 g
Monofat 10.1 g
Polyfat 2.1 g
Protein 44.8 g
Carbohydrate 17 g
Fiber 7.8 g
Cholesterol 66 mg
Iron 2.3 mg
Sodium 504 mg
Calcium 35 mg

Ingredients

1 cup halved grape tomatoes
1/2 cup vertically sliced red onion
3 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
3/8 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 avocados, peeled and diced
2 garlic cloves, minced
1 jalapeño pepper, seeded and finely chopped
2 tablespoons lower-sodium soy sauce
2 teaspoons dark brown sugar
Cooking spray
4 (6-ounce) tuna steaks

Preparation

1. Combine first 9 ingredients in a medium bowl.

2. Combine soy sauce and brown sugar in a small bowl, stirring until brown sugar dissolves. Reserve 1 tablespoon soy sauce mixture. Heat a grill pan over high heat. Coat pan evenly with cooking spray. Add steaks to pan; cook 2 minutes on each side or until desired degree of doneness, basting steaks frequently with soy mixture. Remove steaks from grill pan; drizzle with reserved 1 tablespoon soy mixture. Serve fish with salsa.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Kate Parham,

Cooking Light

May 2013
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