Introduction
This recipe is for seared tuna with mango salsa. It is a healthy and easy to make dish that is perfect for a summer lunch or dinner. The tuna is seared in a pan and then served with a fresh mango salsa. The salsa is made with diced mango, red onion, fresh lime juice, and cilantro. The dish is garnished with lime wedges and cilantro leaves.
Ingredients
-4 tuna steaks (6-8 oz each)
-Salt and pepper
-1 tbsp olive oil
-1 mango, diced
-1/2 red onion, diced
-1 tbsp fresh lime juice
-1/4 cup chopped cilantro
-Lime wedges for garnish
-Cilantro leaves for garnish
Method
1. Season the tuna steaks with salt and pepper.
2. Heat a large skillet over high heat. Add the olive oil and swirl to coat.
3. Add the tuna steaks to the pan and cook for about 2 minutes per side, or until seared.
4. In a medium bowl, combine the diced mango, red onion, fresh lime juice, and cilantro.
5. Serve the seared tuna with the mango salsa and garnish with lime wedges and cilantro leaves.
Potential changes & improvements
-Try serving the seared tuna with a different type of salsa, such as pineapple salsa or avocado salsa.
-If you don’t have fresh mango, you can use canned mango or frozen mango.
-Try serving the seared tuna with rice or quinoa.
What other food it works well with
-Rice
-Quinoa
-Pineapple salsa
-Avocado salsa
Common Mistakes
-Not searing the tuna for long enough. Be sure to sear the tuna for at least 2 minutes per side.
-Not seasoning the tuna steaks. Be sure to season the tuna with salt and pepper before cooking.
Nutritional Information
-4 oz tuna steak: Calories: 120, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 30 mg, Sodium: 60 mg, Carbohydrates: 0 g, Fiber: 0 g, Sugar: 0 g, Protein: 23 g
-1 mango: Calories: 100, Fat: 0.5 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 0 mg, Carbohydrates: 25 g, Fiber: 3 g, Sugar: 22 g, Protein: 1 g
Allergens
-Tuna
-Mango
-Lime