Looking for a fresh, flavorful, and wholesome dinner that’s both restaurant-quality and easy to make at home? This Seared Tuna Steak with Avocado and Mango Salsa is a nutrient-packed, heart-healthy dish that combines lean protein, vibrant fruits, and healthy fats. Not only is it a delight for your taste buds, but it also comes with powerful health benefits.
What is Seared Tuna with Avocado and Mango Salsa?
Seared tuna steak is a thick cut of tuna that is lightly cooked on the outside while remaining rare or medium-rare inside. This cooking method enhances its rich umami flavor without drying it out. The accompanying avocado and mango salsa adds a refreshing and tropical element, balancing the meatiness of the fish with sweet and creamy textures. This dish is a perfect harmony of light, zesty, and nourishing components, ideal for lunch or dinner when you want something quick but satisfying.
Health Benefits and Precautions
Rich in Omega-3 Fatty Acids
Fresh tuna is loaded with omega-3 fatty acids, particularly EPA and DHA, which support brain function, reduce inflammation, and promote heart health. Eating fish high in omega-3s two times per week has been linked to a lower risk of heart disease.
Contains Healthy Fats and Fiber
Avocados bring good monounsaturated fats to the plate, helping lower bad cholesterol and keep you full longer. They also add dietary fiber, potassium, and essential vitamins like C, E, and B-6.
Provides Immune-Boosting Nutrients
Mangoes are high in vitamin C, which helps boost the immune system, while their natural sweetness makes the salsa more vibrant without the need for added sugars.
Precautions
Tuna may contain trace amounts of mercury, so it’s important not to consume it excessively. Pregnant women and young children should limit intake. Opt for sushi-grade or sustainably caught tuna to ensure high quality and safety. Also, check for allergies to any of the ingredients, especially mango or avocado.
Recipe: Seared Tuna Steak with Avocado and Mango Salsa
Ingredients:
- 2 fresh tuna steaks (about 5-6 oz each, sushi-grade)
- 1 ripe avocado, diced
- 1 ripe mango, peeled and diced
- 1 small red onion, finely chopped
- 1/2 cup fresh cilantro, chopped
- 1 jalapeño pepper, seeds removed and finely chopped (optional)
- Juice of 1 lime
- 1 tablespoon olive oil (for salsa)
- 1 tablespoon soy sauce (optional for extra flavor on tuna)
- Salt and pepper to taste
- 1 tablespoon sesame oil or canola oil (for searing)
- Optional garnish: lime wedges, microgreens, sesame seeds
Instructions:
- Prepare the Salsa: In a medium bowl, combine the diced mango, avocado, red onion, cilantro, and jalapeño. Add lime juice, olive oil, and a pinch of salt and pepper. Gently toss everything together. Set aside so the flavors can blend while you cook the tuna.
- Season the Tuna: Pat the tuna steaks dry with paper towels. Lightly season both sides with salt and pepper. For extra flavor, lightly brush with soy sauce (optional).
- Sear the Tuna: Heat sesame oil or canola oil in a non-stick skillet or cast iron pan over medium-high heat. When oil is hot and shimmering, place the tuna steaks in the pan. Sear for about 1 to 2 minutes on each side for rare to medium-rare, depending on desired doneness. The outside should be nicely browned while the center stays pink.
- Rest and Slice: Remove the tuna from the pan and let it rest for 1-2 minutes. Use a sharp knife to slice the tuna against the grain into thin pieces.
- Serve: Arrange the tuna slices on a plate and top with a generous amount of avocado and mango salsa. Garnish with lime wedges, microgreens, or a light sprinkle of sesame seeds if desired.
Final Thoughts
This Seared Tuna Steak with Avocado and Mango Salsa makes a wonderfully light yet filling meal, perfect for warm weather or a quick weeknight dinner. Bursting with flavor and nutrition, it’s an excellent choice for anyone seeking a high-protein, omega-3 rich option full of fresh ingredients. Serve it with a side of brown rice or over a bed of greens and you’ve got a complete, balanced meal on your plate.
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