Blackened Tuna Steaks with Mango Salsa

Gluten Free
Dairy Free
Very Healthy
Popular
Health score
100%
Blackened Tuna Steaks with Mango Salsa
235 min.
4
444kcal

Suggestions

Ingredients

  •  tuna steaks 
  • tablespoon cayenne pepper 
  • teaspoon basil dried
  • teaspoon thyme leaves dried
  • tablespoons cilantro leaves fresh chopped
  • cloves garlic minced
  • tablespoon garlic powder 
  •  green onion chopped
  • teaspoon ground pepper black
  •  jalapeno minced seeded
  • tablespoons juice of lime 
  •  mangos fresh pitted peeled chopped
  • tablespoons olive oil 
  • 0.5  onion spanish finely chopped
  • tablespoon onion powder 
  • teaspoon oregano dried
  • tablespoons paprika 
  • 0.3 cup bell pepper red finely chopped
  • teaspoons salt 

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Whisk together the olive oil, lime juice, and garlic in a bowl. Rub the tuna steaks with the mixture.
  2. Place the steaks in a sealable container and chill in refrigerator 3 hours.
  3. Combine the mango, bell pepper, Spanish onion, green onion, cilantro, and jalapeno pepper in a bowl; stir.
  4. Add the lime juice and 1 1/2 teaspoons olive oil and toss to combine. Chill in refrigerator 1 hour.
  5. Stir together the paprika, cayenne pepper, onion powder, salt, pepper, thyme, basil, oregano, and garlic powder in a bowl.
  6. Remove the tuna steaks from the refrigerator and gently rinse with water and then dip each side of each steak in the spice mixture to coat.
  7. Heat 2 tablespoons olive oil in a large skillet over medium heat. Gently lay the tuna steaks into the hot oil. Cook the tuna on one side for 3 minutes; remove to a plate.
  8. Pour the remaining 2 tablespoons olive oil into the skillet and let it get hot.
  9. Lay the tuna with the uncooked side down into the skillet and cook another 3 minutes; remove from heat immediately.
  10. Spoon about 1/2 cup of the mango salsa onto each of 4 plates.
  11. Lay the tuna steaks atop the salsa and serve immediately.

Nutrition Facts

Calories444kcal
Protein37.38%
Fat46.93%
Carbs15.69%

Properties

Glycemic Index
81.44
Glycemic Load
4.57
Inflammation Score
-10
Nutrition Score
38.819564943728%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
0.02mg
Luteolin
0.13mg
Isorhamnetin
0.69mg
Kaempferol
0.16mg
Myricetin
0.06mg
Quercetin
3.48mg

Nutrients percent of daily need

Calories:443.95kcal
22.2%
Fat:23.37g
35.95%
Saturated Fat:4.29g
26.78%
Carbohydrates:17.57g
5.86%
Net Carbohydrates:13.54g
4.92%
Sugar:9.11g
10.12%
Cholesterol:64.6mg
21.53%
Sodium:1237.63mg
53.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.88g
83.76%
Vitamin B12:16.03µg
267.18%
Vitamin A:6914.52IU
138.29%
Selenium:63.82µg
91.17%
Vitamin B3:15.78mg
78.92%
Vitamin D:9.69µg
64.6%
Vitamin B6:1.08mg
53.98%
Vitamin C:40.82mg
49.48%
Phosphorus:482.2mg
48.22%
Vitamin E:6.05mg
40.32%
Vitamin K:35.05µg
33.39%
Vitamin B1:0.48mg
31.92%
Vitamin B2:0.53mg
31.31%
Magnesium:111.03mg
27.76%
Potassium:755.86mg
21.6%
Iron:3.85mg
21.38%
Vitamin B5:2.1mg
21.02%
Manganese:0.38mg
19.03%
Fiber:4.03g
16.13%
Copper:0.29mg
14.52%
Folate:44.16µg
11.04%
Zinc:1.52mg
10.15%
Calcium:69.14mg
6.91%
Source:Allrecipes