Nutritious Recipes

Seared Tuna with Orange, Avocado, and Cilantro Salsa

Especially rich in: lutein/zeaxanthin, vitamin C, vitamin E, folate, and omega-3s

Also rich in: fiber, iron, magnesium, and potassium

TunaIngredients:

  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 2 tablespoons lemon juice
  • 4 four-ounce tuna steaks (preferably sushi grade)
  • 1/3 cup red onion, minced
  • 2 oranges, peeled with all pith removed, and cubed
  • 1 avocado, peeled, seeded, and cubed
  • 1/4 cup cilantro, chopped
  • juice of 1 lime
  • salt and pepper to taste

Directions

  1. Blend olive oil, garlic, and lemon juice in a shallow pan. Add tuna, turn to coat evenly, cover and marinate for up to 1 hour.
  2. In a medium bowl, blend onion, oranges, avocado, cilantro, lime juice, and salt & pepper. Cover and refrigerate for up to 1 hour.
  3. Place steaks in a non-stick skillet over medium-high heat. Cook 2 minutes per side for medium rare (3 to 4 minutes per side for well done). Serve with salsa spooned over top.

Makes 4 servings.

Nutritional Information (per serving): 304 Calories; 45 % fat (15 g total, 3 g saturated), 1,410 mg omega-3s, 18 % carbohydrate (13.7 g), 37 % protein (28 g), 43 mg cholesterol, 3.4 g fiber, 44 mg vitamin C, 3.4 mg vitamin E, 1 mg zinc, 50 mg sodium.