Pan-Seared Blackened Tuna with Fresh Mango Salsa
Well-seasoned tuna steaks are lightly pan-fried with paprika, cayenne, garlic, herbs, and pepper, creating a boldly spiced centerpiece. They are served over fresh mango salsa brightened with lime juice, red bell pepper, onion, cilantro, and jalapeño, balancing the heat with fresh, fruity flavor. Serve this colorful main course for a lively dinner or special occasion.
- Prep45 mins
- Cook10 mins
- Serves4
- DifficultyHard
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Pan-Seared Blackened Tuna with Fresh Mango Salsa, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 46 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 14 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 34
- Heart Health
- 74
- Metabolic
- 37
- Digestive
- 30
- Inflammatory
- 58
- Performance
- 48
- General Wellness
- 1
Whisk together the olive oil, lime juice, and garlic in a bowl. Rub the tuna steaks with the mixture. Place the steaks in a sealable container and chill in the refrigerator for 3 hours.
- 2
Combine the mango, bell pepper, Spanish onion, green onion, cilantro, and jalapeno pepper in a bowl; stir. Add the lime juice and olive oil, and toss to combine. Chill in the refrigerator for 1 hour.
- 3
Stir together the paprika, cayenne pepper, onion powder, salt, pepper, thyme, basil, oregano, and garlic powder in a bowl. Remove the tuna steaks from the refrigerator, gently rinse them with water, and dip both sides of each steak in the spice mixture to coat.
- 4
Heat the olive oil in a large skillet over medium heat. Gently lay the tuna steaks in the hot oil. Cook the tuna on one side for 3 minutes, then remove it to a plate. Pour the remaining olive oil into the skillet and let it get hot. Lay the tuna in the skillet with the uncooked side down and cook for another 3 minutes. Remove from the heat immediately.
- 5
Spoon the mango salsa onto each plate. Lay the tuna steaks atop the salsa and serve immediately.
- Calories 428.47 kcal High 21%
- Protein 36.46 g Good Source 73%
- Carbohydrate 23.59 g 9%
- Total Fat 23.31 g High 30%
- Saturated Fat 3.11 g Moderate 16%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 60.15 mg High 20%
- Sodium 546.82 mg High 24%
- Dietary Fiber 4.65 g Moderate 17%
- Total Sugars 12.39 g --
- Added Sugars 0.14 g Low Source 0%
- Calcium 64.0 mg Low Source 5%
- Iron 3.32 mg Moderate 18%
- Potassium 597.07 mg Moderate 13%
- Vitamin A 50.95 mcg Low Source 6%
- Vitamin C 39.86 mg Good Source 44%
- Vitamin D 2.9 mcg Moderate 15%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Garlic 🧄
- Onions 🧅
About This Recipe
Pan Seared Blackened Tuna with Fresh Mango Salsa is made with 23 ingredients and serves 4. It takes about 55 mins and is rated hard. Key ingredients include Black Pepper, Cayenne Pepper, Diced Bell Pepper, and Dried Basil. Each serving provides about 428.47 kcal, and is a good source of protein.
Recipe Questions
- What is Pan-Seared Blackened Tuna with Fresh Mango Salsa made of?
- The main ingredients are Black Pepper, Cayenne Pepper, Diced Bell Pepper, Dried Basil, Dried Oregano. The full list of 23 is above.
- How long does it take to make Pan-Seared Blackened Tuna with Fresh Mango Salsa?
- About 55 mins in total: 45 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 428.47 kcal. The full nutrition breakdown is above.
- Is Pan-Seared Blackened Tuna with Fresh Mango Salsa easy to make?
- This recipe is rated hard, with 23 ingredients and 5 steps.
- Is Pan-Seared Blackened Tuna with Fresh Mango Salsa healthy?
- Pan-Seared Blackened Tuna with Fresh Mango Salsa has an easyChef Pro health score of 47/100. Per serving, it provides 428.47 calories and 36.46 g of protein, or 73% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 546.82 mg (24% of the Daily Value) and saturated fat at 3.11 g (16% of the Daily Value). It contains Citrus, Fish, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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