Don’t fear fish when it comes to cooking and eating well. This tuna steaks recipe is so easy.
Tuna steaks make a great weekday dinner, because they’re fast — only requiring a minute or two to cook on each side and they’re done.
This tropical-tasting salad is perfect to serve alongside seared tuna. The rich flavors of mango, avocado and fresh herbs balance out the otherwise bland fish. A big plus: This meal is high on protein (one 4-ounce tuna steak has about 26 grams of protein) but low in fat (only 1 gram). Serve with a side salad, some grilled summer corn or more fresh in-season fruit to round out a satisfying meal.
Try this tuna steak recipe, which is adapted from “Weight Loss Surgery Cookbook: Simple and Delicious Meals for Every Stage of Recovery.”
Tuna Steaks with Mango Avocado Salad
Ingredients
For the Salad
- 2 ripe mangoes, pitted, peeled and chopped
- 1 large ripe avocado, pitted, peeled and chopped
- 1⁄2 red chili (or red bell pepper, if you don’t like hot peppers), seeded and finely chopped
- 2 tablespoons chopped fresh basil leaves
- 3 tablespoons chopped fresh mint leaves
- Zest of 1 lime
- Juice of 2 limes
For the Tuna
- Low-fat nonstick cooking spray
- 4 (4-ounce) fresh tuna steaks, about 1 inch thick
- Salt and freshly ground white pepper, to taste
- Lime wedges, for garnish
Instructions
- TO PREPARE THE SALAD: Place the mango, avocado, chili, herbs, lime zest and lime juice in a bowl. Mix together and set aside.
- TO PREPARE THE TUNA: Place a skillet or griddle pan over high heat. Generously spritz the tuna steaks with cooking spray and season with salt and white pepper. Place the steaks in the skillet and cook for 1 to 1-1⁄2 minutes on each side for rare, or 2 minutes per side for medium. Serve the tuna with the mango-avocado salad and lime wedges alongside.
Nutrition Information
Calories: 414 Fat: 17.6 grams Saturated fat: 4.1 grams Carbohydrates: 29.9 grams Sugar: 23.2 grams Fiber: 6.4 grams Sodium: 63 milligrams Protein: 36.4 grams
