Pan Seared Tuna with Avocado

Nutriscore Rating: 76/100

Elevate your dinner game with this vibrant and flavorful recipe for Pan Seared Tuna with Avocado. Perfectly seasoned Ahi tuna steaks are seared to golden perfection in just minutes, creating a tender, melt-in-your-mouth bite. The accompanying fresh avocado mash, brightened with zesty lime juice, juicy cherry tomatoes, and aromatic cilantro, adds a creamy and refreshing contrast to the richness of the tuna. With a prep time under 15 minutes, this quick and healthy dish is ideal for busy weeknights or an impressive dinner party centerpiece. Packed with high-quality protein, heart-healthy fats, and bold flavors, this recipe is your go-to for a sophisticated yet effortless seafood meal.

Recipe Information

• Prep Time: 10 min
• Cook Time: 5 min
• Total Time: 15 min
• Servings: 2 servings
• Difficulty: Medium

🥘 Ingredients

11 items

• 2 pieces (about 6 oz each) Ahi tuna steaks
• 2 tablespoons Olive oil
• 1 teaspoon Salt
• 1 teaspoon Black pepper
• 1 teaspoon Garlic powder
• 1 teaspoon Paprika
• 1 large Ripe avocado
• 1 piece Lime
• 2 tablespoons (chopped) Fresh cilantro
• 1 cup (halved) Cherry tomatoes
• 0.25 cup (finely diced) Red onion

📝 Instructions

7 steps

1. Pat dry the tuna steaks with a paper towel and set them aside.

2. In a small bowl, mix the salt, black pepper, garlic powder, and paprika. Rub this seasoning mixture evenly on both sides of the tuna steaks.

3. Heat 2 tablespoons of olive oil in a heavy-bottomed skillet over medium-high heat.

4. Once the skillet is hot, add the tuna steaks and sear for about 1-2 minutes on each side, or until the outside is golden brown and the inside is rare to medium-rare (cook longer if you prefer well-done). Remove and set aside to rest for a few minutes.

5. While the tuna rests, cut the avocado in half, remove the pit, and scoop out the flesh into a bowl. Mash it lightly with a fork, leaving some small chunks for texture.

6. Cut the lime in half and squeeze the juice over the mashed avocado. Add the chopped cilantro, halved cherry tomatoes, and diced red onion. Mix gently to combine and season with a small pinch of salt if desired.

7. To serve, place the avocado mixture on a plate and top it with the seared tuna steaks. Garnish with additional cilantro and lime wedges, if desired.

Nutrition Facts

1 serving (381.9g)

Calories		495
% Daily Value*
Total Fat		30.2 g	39%
	Saturated Fat	4.6 g	23%
	Polyunsaturated Fat	0.0 g
Cholesterol		60 mg	20%
Sodium		1057 mg	46%
Total Carbohydrate		17.6 g	6%
	Dietary Fiber	9.2 g	33%
	Total Sugars	2.7 g
Protein		42.4 g	85%
Vitamin D		5.9 mcg	29%
Calcium		62 mg	5%
Iron		2.7 mg	15%
Potassium		1300 mg	28%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 540 cal (52.9%%)

Protein: 339 cal (33.2%%)

Carbs: 142 cal (13.9%%)