Friday, 19 May 2017

Seared Tuna with Papaya Salsa


This is a very easy to prepare, refreshing, healthy, nutritious tuna recipe. A fresh tropical fruit salsa is a welcome addition to peppery tuna steaks in this easy but stylish dish.  It's a great source of protein and low in calories, so it's great for most weight loss plans. Try this recipe for a lightly seared version paired with flavorful, tangy salsa.
In a serving size of one fillet, there are about 250 calories. This filling, low calorie meal works for your diet and weight loss plan. It also has a high source of Omega-3 fatty acids that are good for your heart. When you incorporate different types of fish into your diet, you get a good source of protein that helps you stay full and lose weight.

Seared Tuna with Papaya Salsa Recipe

Ingredients

Papaya Salsa

  • 16 oz. firm ripe papaya, diced
  • ¼ cup red onion, diced
  • 1 tbsp fresh lime juice
  • 1 tbsp honey
  • 2 tbsp chopped fresh cilantro leaves
  • salt and freshly ground black pepper to taste
  • 1 fresh jalapeño or serrano chili, rinsed, stemmed, seeded, minced

Tuna

  • 2 solid white tuna steaks (6 oz. each)
  • 2 teaspoons olive oil
  • salt and freshly & coarsely ground black pepper to taste

Preparation

  1. In a bowl, mix papaya, onion, chili, cilantro, honey and lime juice. Season with salt and pepper. Toss to combine, then refrigerate while preparing fish.
  2. Rinse fish and pat dry. Coat both sides of steaks with oil and sprinkle all over with salt and pepper.
  3. Coat a stove-top grill pan or griddle or nonstick frying pan with cooking spray and set over medium-high heat to preheat.
  4. Sear each side of the tuna for about 2 to 3 minutes until it is opaque but still pink in the center (cut to test). Or cook to the desired doneness. 
  5. Transfer steaks to plates and spoon papaya salsa over servings or to the side.
Prep Time: 10 minutes
Cook Time: 6 minutes
Ready In: 16 minutes
Servings: 2

Nutritional Information

  • Calories: 248
  • Calories from fat: 21 %
  • Protein: 31 g
  • Fat 5.9: g
  • Sat fat 1: g
  • Carbohydrate: 18 g
  • Fiber: 1.9 g
  • Sodium:  55 mg
  • Cholesterol: 57 mg 
  • Omega-3 fatty acids: 5 g

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