Seared Tuna with Avocado Salsa

Name: Seared Tuna with Avocado Salsa
Yield: Serves 4 (serving size: 1 tuna steak and about 1/3 cup salsa)
Ingredients: 1 cup halved grape tomatoes; ½ cup vertically sliced red onion; 3 tablespoons chopped fresh cilantro; 2 tablespoons fresh lime juice; .38 teaspoon salt; ½ 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

10 Ratings
10 Reviews

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.

By Kate Parham

Recipe by Cooking Light May 2013

Gallery

Credit: Johnny Autry; Styling: Cindy Barr

Recipe Summary

Yield:

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

Nutrition Info

Directions

Step 1
Combine first 9 ingredients in a medium bowl.

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Step 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.

Chef's Notes

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.

Nutrition Facts

Per Serving:

384 calories; fat 15.9g; saturated fat 2.5g; mono fat 10.1g; poly fat 2.1g; protein 44.8g; carbohydrates 17g; fiber 7.8g; cholesterol 66mg; iron 2.3mg; sodium 504mg; calcium 35mg.

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CookingQueen

12/03/2016

My husband and I really loved this recipe. The salsa was a great addition to the tuna. Quick and easy to make.

richie

07/20/2014

We loved this. We left out the avocados and used olive oil instead of cooking spray. The salsa was awesome.

seaside725

09/27/2013

My whole family thought this was a great dish. I also made the salsa the night before so that the flavors could blend and I left out the cilantro. I served rice and carmalized brussel sprouts with it.

Chesterscraps

07/23/2013

We enjoyed this recipe - even my 4 year old son. I served it with some hummus and pita chips. I will make this again. I would serve it to guests but with something "fancier" on the side.

Mbengo

06/26/2013

Very good - and EASY to make. I left out the cilantro and jalapeño (although I'd use the jalapeño in the future for some kick). I marinated the tuna steaks in the soy/ black sugar, too. Really good and easy for a novice like me. My husband was delighted.

LouisePearl

05/12/2013

We liked this. When my husband grilled the tuna, I can't promise he followed the recipe... He never does!

joycew1948

05/10/2013

tuna was so-so. next time i'll just season with oil, salt and pepper. the salsa was wonderful. don't like cilantro so left it out.

trophymomha

04/24/2013

I made this for dinner last night and was very disappointed. I have better recipes for seared tuna. I thought the dish lacked flavor. The salsa tasted like deconstructed guacamole and I couldn't taste the soy dressing/glaze at all. It seemed like an unnecessary step to glaze the tuna with the soy dressing since it didn't seem to add any additional flavor. I kept rereading the recipe to make sure I wasn't forgetting to add something to the salsa since the ingredients were exactly the same as my guacamole recipe. I'm not sure what I would change to improve this dish so I will not make this again.

KendallJones

04/16/2013

This was very good! I made the salsa about an hour in advance and swapped chopped chives for the cilantro as my husband is not a fan. I added in a handful of additional sliced tomatoes and only used half of the jalapeno. I served the tuna over mixed greens with some sliced cucumber. I added some corn tortilla strips that I cut, brushed with oil and dusted with garlic salt and chili powder, baked at 375 for 10 minutes on parchment paper. I added a little bit of this Basil Lime dressing and it made for a fantastic salad: http://www.myrecipes.com/recipe/basil-lime-dressing-10000001667899/ I skipped the step of adding more soy sauce mixture over the tuna since the dressing took care of that extra flavor. This is a new favorite!

Chrissie259

04/14/2013

A definite keeper. Make the salsa ahead of time to allow the flavors to blend.

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