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