Pan-Seared Blackened Tuna with Fresh Mango Salsa

1. 1

   Whisk the olive oil, lime juice, and garlic together in a bowl. Rub the tuna steaks with this mixture. Place the steaks in a sealable container and refrigerate for 3 hours.

2. 2

   Combine the mango, bell pepper, Spanish onion, green onion, cilantro, and jalapeno pepper in a bowl and stir. Add the lime juice and 1 1/2 teaspoons olive oil, then toss to combine. Refrigerate for 1 hour.

3. 3

   Stir the paprika, cayenne pepper, onion powder, salt, pepper, thyme, basil, oregano, and garlic powder together in a bowl. Remove the tuna steaks from the refrigerator, gently rinse with water, then dip each side of each steak into the spice mixture to coat.

4. 4

   Heat 2 tablespoons olive oil in a large skillet over medium heat. Gently place the tuna steaks into the hot oil. Cook the tuna on one side for 3 minutes, then transfer to a plate. Add the remaining 2 tablespoons olive oil to the skillet and let it heat. Place the tuna with the uncooked side down into the skillet and cook another 3 minutes; remove from heat immediately.

5. 5

   Spoon about 1/2 cup of the mango salsa onto each of 4 plates. Place the tuna steaks on top of the salsa and serve right away.

• Calories 384.3 kcal Moderate
• Protein 36.52 g Good Source
• Carbs 40.92 g Moderate
• Total Fat 8.99 g Moderate
• Saturated Fat 1.12 g Moderate
• Trans Fat 0.0 g Low Source
• Cholesterol 59.49 mg Moderate
• Sodium 537.42 mg High
• Fiber 7.27 g Good Source
• Sugar 13.54 g High
• Added Sugar 0.0 g Low Source
• Calcium 293.18 mg Good Source
• Iron 4.48 mg Good Source
• Potassium 620.26 mg Moderate
• Vitamin A 576.51 mcg_rae Good Source
• Vitamin C 217.16 mg Good Source
• Vitamin D 1.49 mcg Low Source

Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.

• Citrus 🍊
• Fish 🐟
• Garlic 🧄
• Onions 🧅