Seared Tuna with Avocado Salsa

Seared Tuna with Avocado Salsa

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.

Ingredients

  • 1 cup halved grape tomatoes
  • 1/2 cup vertically sliced red onion
  • 3 tablespoons chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 3/8 teaspoon salt
  • 1/2 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

Nutritional Information:  Calories 384, Fat 15.9g, Satfat 2.5g, Monofat 10.1g, Polyfat 2.1g, Protein 44.8g, Carbohydrate 17g, Fiber 7.8g, Cholesterol 66mg, Iron 2.3mg, Sodium 504mg, Calcium 35mg

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

RECIPE BY COOKING LIGHT May 2013

 

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