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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.

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)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Combine first 9 ingredients in a medium bowl.

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  • 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

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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