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Photo: Johnny Autry; Styling: Cindy Barr Photo by: Photo: Johnny Autry; Styling: Cindy Barr

Seared Tuna with Avocado Salsa

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.

Cooking Light MAY 2013

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

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.

Nutritional Information

Amount per serving
  • Calories: 384
  • Fat: 15.9g
  • Saturated fat: 2.5g
  • Monounsaturated fat: 10.1g
  • Polyunsaturated fat: 2.1g
  • Protein: 44.8g
  • Carbohydrate: 17g
  • Fiber: 7.8g
  • Cholesterol: 66mg
  • Iron: 2.3mg
  • Sodium: 504mg
  • Calcium: 35mg
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Seared Tuna with Avocado Salsa recipe

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