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Main Dish
Seared Tuna with Corn Salsa
Side Dishes
Herb Roasted Potatoes
Steamed Green Beans
Ready In:
30 minutes
Cuisine Types:
North American
Meal Type:
MealEasy Heart Healthy Plan
Meal Cost: Above Average
Chef’s Comments:
Southwestern style tuna with a kick.
Chef’s Tips:
  1. The potatoes will take the longest to cook so get them on first.
  2. Once the potatoes are in the oven, you can prepare the corn and avocado relish.
  3. Now bring the water for the green beans to a boil.
  4. Depending on the desired doneness, your tuna steaks will take about 4 minutes to cook, therefore do not sear the tuna until the beans are almost done.
Wine Pairing Suggestions:
Other beverageCava (Spain)
Other beverageBlanc de Blanc Champagne (France)
Try a dry bubbly as a classic match with tuna.
Nutritional Facts
Nutrient (per serving)% DV
Calories 41421%
Total Fat 15g23%
    Saturated Fat 2g12%
    Trans Fat 0g--
Cholesterol 65mg22%
Sodium 367mg15%
Total Carbohydrate 35g12%
    Dietary Fiber 8g32%
    Sugars 6g--
Protein 39g77%
Vitamin A 1426iu29%
Vitamin C 71mg119%
Calcium 88mg9%
Iron 4mg20%

Recipes

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Seared Tuna with Corn Salsa
Servings: x4
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Cuisine Type: North American
Ingredients:
  • For the salsa
  • 1 cup corn, frozen whole kernels, thawed
  • 2 tbsp lime juice
  • 1 tbsp olive oil
  • 2 tbsp vinegar, balsamic
  • 1/4 onion, red, sliced thin (~2/3 cup)
  • 2 tbsp onion, green / scallion, chopped
  • 1/2 pepper, red, diced
  • 1/2 tsp cumin, ground
  • 1 pepper jalapeno, seeded, chopped (~2 1/2 tbsp)
  • 1/4 cup cilantro, fresh, chopped
  • 1/2 avocado
  • 1/4 tsp salt, sea
  • 1/4 tsp pepper, black freshly ground
  • For the tuna
  • 1 1/2 tsp olive oil
  • 4 steak fish, tuna, yellowfin or bigeye
  • 1/4 tsp salt, sea
  • 1/4 tsp pepper, black freshly ground
Instructions:
  1. Cooking
    1. For the salsa
      1. Heat a pan on high heat without oil.
      2. Add the corn kernels and cook, stirring until slightly charred, about 5 minutes.
      3. Meanwhile, mix the lime juice, the olive oil, vinegar, red onion, green onions, red pepper, cumin, jalapeno and cilantro together in a bowl.
      4. Add the corn to the bowl. Pit, skin and dice the avocado and add that to the bowl.
      5. Season with the salt and the pepper and set aside.
  2. Cooking
    1. For the tuna
      1. Season the tuna steaks with salt and pepper.
      2. Heat a pan over high heat with olive oil until smoking.
      3. Sear tuna steaks about 2 minutes per side depending on their thickness for rare.
      4. Serve tuna topped with corn salsa.
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Herb Roasted Potatoes
Servings: x4
Preparation Time: 5 minutes
Cooking Time: 20 minutes
Cuisine Type: North American
Freezable:  Yes
Ingredients:
  • 12 oz potatoes, small red (baby), cut into quarters, or eighths if large (~6 3/4)
  • 1 tbsp olive oil
  • 1/2 tsp thyme, dried
  • 1/4 tsp pepper, black freshly ground
Instructions:
  1. Prep
    1. Preheat oven to 450F.
    2. Place potatoes in a bowl.
    3. Toss with olive oil, thyme and pepper.
  2. Cooking
    1. Place on a baking sheet in the oven and roast for 20 minutes or until the potatoes are soft.
    2. You can check their doneness by poking them with a knife after about 15 minutes.
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Steamed Green Beans
Servings: x4
Preparation Time: 3 minutes
Cooking Time: 7 minutes
Cuisine Type: North American
Freezable:  Yes
Ingredients:
  • 2 cups water
  • 12 oz beans, green, trimmed (~61 3/4)
  • 1/2 tsp butter, unsalted
  • 1/4 tsp pepper, black freshly ground
Instructions:
  1. Cooking
    1. Heat salted water in the bottom half of a steamer and bring to a boil.
    2. Place trimmed green beans in top half and cover, steam for 6 minutes or until soft but still crunchy.
    3. Immediately toss green beans with butter and pepper and serve.