Pepper Seared Tuna with Cool Mango Relish
Pepper Seared Tuna with Cool Mango Relish

Photo Credit

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This Recipe

  • Skill Level: Intermediate
  • Serves: 4
  • Start to Finish: under 1 hour
  • Prep: 8 minutes
  • Cook: 4 minutes

Nutrition Facts

Amount per serving:
Total Calories: 313
  • 214mg Sodium
  • 18g Carbs
  • 2g Fiber
  • 9g Fat
  • 2g Saturated Fat
  • 15g Sugars
  • 40g Protein
  • 25mg Calcium
  • 2mg Iron
313214mg 18g2g9g 15g40g2g
A chunky fruit sauce adds sweet taste to this fresh, light meal packed with omega-3s.


  • 2 mangoes
  • 6 tablespoon fresh cilantro, chopped, plus whole leaves for garnish
  • 1/2 teaspoon freshly ground black pepper
  • 4 (6-ounce) fresh tuna steaks
  • Cooking spray
  • Salt to taste



1. Peel the mangoes and dice the flesh into 1/4-inch pieces. Transfer to a small bowl. 2. Add the chopped cilantro and a pinch of salt. Mix well. 3. Place the mango relish in the refrigerator to chill for at least 30 minutes. 4. Lightly press the coarsely-ground black pepper into one side of each tuna steak. Sprinkle with salt. 5. Place the fish, pepper-side down, in a large skillet coated with cooking spray. Cook on both sides over medium-high heat until the fish is seared on the outside but still pink in the center. 6. Cut the seared tuna on the bias into 1/2-inch-thick slices. 7. Mound the mango relish in the center of each plate. Arrange the tuna slices so they overlap and form a circle around the relish. Garnish with fresh, whole cilantro leaves. *Nutritional information includes 1/4 teaspoon of added salt.


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