Fresh Tuna Steaks with Melon Salsa

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Fresh Tuna Steaks with Melon Salsa
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 26 min.
Ready in
Calories:
375
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie375 kcal(18 %)
Protein27.33 g(28 %)
Fat22.13 g(19 %)
Carbohydrates20.59 g(14 %)
Sugar added2.1 g(8 %)
Roughage3.42 g(11 %)
Vitamin A574.07 mg(71,759 %)
Vitamin D1.7 μg(9 %)
Vitamin E0.63 mg(5 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.18 mg(16 %)
Niacin24.76 mg(206 %)
Vitamin B₆1.06 mg(76 %)
Folate43.18 μg(14 %)
Pantothenic acid0.57 mg(10 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C84.53 mg(89 %)
Potassium998.89 mg(25 %)
Calcium69.36 mg(7 %)
Magnesium74.78 mg(25 %)
Iron2.26 mg(15 %)
Iodine5.52 μg(3 %)
Zinc0.85 mg(11 %)
Saturated fatty acids3.14 g
Cholesterol39.97 mg

Ingredients

for
4
For Tuna
½ teaspoon
¼ teaspoon
½ teaspoon
1 teaspoon
ground cilantro
4 tablespoons
2 tablespoons
extra virgin olive oil
4
medium Tuna steak
For Melon Salsa
1
Cantaloupe (flesh removed and finely diced)
1
red chile pepper (seeded and finely sliced)
15
fresh Basil (chopped; plus extra leaves for garnish)
¼ cup
extra virgin olive oil
4 tablespoons
2 teaspoons
granulated sugar
How healthy are the main ingredients?
saltcayenne pepperolive oilBasilolive oilsalt
Product recommendation
Salsa can be made ahead of time. Cover and refrigerate.
Preparation

Kitchen utensils

1 Pot mit Deckel, 1 Cutting board, 1 Small knife, 1 Peeler, 1 Sieve, 1 Wok oder hochwandige Pfanne, 1 Tablespoon, 1 Slotted spatula, 1 Small bowl, 1 Teaspoon, 1 Fork

Preparation steps

1.
For Tuna:
2.
Combine salt, cayenne pepper, paprika, coriander, and black pepper in a shallow pan or bowl. Gently press the sides of the tuna steaks into the herb and pepper mixture so that it adheres to the outside rim of the tuna.
3.
Heat a cast iron skillet or heavy frying pan, until very hot. Add the olive oil, and sear the tuna steaks for about 2 to 3 minutes per side, or until desired doneness. Divide between plates. Serve on melon salsa with lime wedges, garnish with fresh basil leaves.
4.
For Salsa:
5.
Combine cantaloupe, sliced red chili peppers, basal, olive oil, lime juice, salt, and sugar in a bowl. Spoon onto plates, top with pan-seared tuna steaks.