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Pepper Seared Tuna with Cool Mango Relish

Pepper Seared Tuna with Cool Mango Relish


  • 2 mangoes
  • 6 tablespoons fresh cilantro, chopped, plus whole leaves for garnish
  • 1/2 teaspoon freshly ground black pepper
  • 4 6 ounces 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.

Nutrition Information

Per serving: 313 kcal cal., 9 g fat (2 g sat. fat), 214 mg sodium, 2 g fiber, 15 g sugar, 40 g pro., 25 mg calcium, 2 mg iron. Percent Daily Values are based on a 2,000 calorie diet


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