Tuna Steak With Mango And Cucumber Salsa, less sodium

Name: Tuna Steak With Mango And Cucumber Salsa, less sodium
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Cuisine: Asian
Ingredients: 2 ahi tuna (yellowfin tuna) steaks (about 4 oz. each, 1" thick - see notes for thinner or thicker); 2 tablespoons low sodium soy sauce; 1 tablespoon toasted sesame oil see notes; 1 tablespoon honey see notes; 1/2 teaspoon kosher salt; 1/4 teaspoon black pepper to taste; 1/4 teaspoon cayenne pepper (optional); 1 tablespoon olive oil; green onions; toasted sesame seeds; 1 small mango, peeled and nely diced; 1 small red onion, peeled and nely diced; 1⁄2 cucumber, diced; Small bunch of coriander, roughly chopped; Small bunch of basil, roughly chopped; 25g unsalted peanuts, roughly chopped; 1 red chilli, deseeded and nely chopped; 2 tsp fish sauce; Juice of 2 limes; 2 baby gem lettuce, leaves separated and washed; Salt substitute; Black Peper

7 steps

Prep:10minCook:5min

Updated at: Thu, 17 Aug 2023 12:01:45 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories498.7 kcal (25%)

Total Fat22.7 g (32%)

Carbs39.3 g (15%)

Sugars25.1 g (28%)

Protein38.9 g (78%)

Sodium1755.7 mg (88%)

Fiber8.3 g (30%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Pat the ahi tuna steaks dry with a paper towel. Place on a plate or inside a plastic bag.

Step 2

Mix the soy sauce, toasted sesame oil, honey, kosher salt (OMIT if marinating for more than a couple hours), pepper, and cayenne pepper until honey is fully dissolved. Pour over the ahi tuna steaks and turn over to coat completely.

Step 3

Allow to marinate for at least 10 minutes Reserve a spoonful or two of the marinade before coating the fish for drizzling on top after you've cooked it.

Step 4

Mix the diced mango with the onion, cucumber, coriander, basil, peanuts and red chilli. Pour in the fish sauce and lime juice and mix everything together. Taste and adjust the seasoning as necessary.

Step 5

Heat a medium skillet on medium-high to high until very hot. Add the oil to the hot pan. Sear the tuna for 1 - 1½ minutes on each side for medium rare ( 2 -2½ minutes for medium-well to well, 30 seconds for very rare.

Step 6

Remove to a cutting board. Slice into 1/2 inch slices and serve garnished with green onions, toasted sesame seeds, and a squeeze of fresh lime juice, if desired.

Step 7

Gently toss the baby gem leaves through the salsa and pile up on to two plates. Then place tuna on top of the leaves and serve.