Looking for a light yet satisfying meal? This seared tuna with mango salsa is the perfect combination of flavors and textures. The succulent tuna steaks are quickly seared to perfection, topped with a vibrant and zesty mango salsa, and served alongside fluffy brown rice.
This dish is not only delicious but also incredibly quick to prepare, making it ideal for weeknight dinners or impressing guests at a dinner party. The sweetness of the mango salsa contrasts beautifully with the savory tuna, creating a taste experience that you won’t forget.
A Perfect Match: Seared Tuna and Mango Salsa
This seared tuna with mango salsa is a delightful blend of fresh ingredients that brings together the rich flavors of the ocean and the tropical sweetness of ripe mangoes. The dish is refreshing, light, and completely satisfying.
Ingredients
- 2 fresh tuna steaks (about 6 ounces each)
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 cup cooked brown rice
- 1 ripe mango, diced
- 1/2 red bell pepper, diced
- 1/4 red onion, finely chopped
- 1 jalapeño, seeded and minced (optional)
- Juice of 1 lime
- Fresh cilantro, chopped (for garnish)
Instructions
- Prepare the Mango Salsa: In a bowl, combine the diced mango, red bell pepper, red onion, jalapeño, lime juice, and a pinch of salt. Mix well and set aside to let the flavors meld.
- Season the Tuna: Pat the tuna steaks dry with paper towels. Rub both sides with olive oil and season generously with salt and pepper.
- Sear the Tuna: Heat a skillet over high heat until it’s hot. Add the tuna steaks and sear for about 1-2 minutes on each side for medium-rare. Adjust cooking time based on your desired doneness.
- Serve: On a plate, place a scoop of brown rice, top with the seared tuna, and generously spoon the mango salsa over the tuna. Garnish with chopped cilantro.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Total Time: 15 minutes
Nutrition Information
- Servings: 2 servings
- Calories: 350kcal
- Fat: 10g
- Protein: 30g
- Carbohydrates: 40g
