Seared Tuna with Avocado Cream

and vegetable chips
Average: 5 (2 votes)
(2 votes)
Seared Tuna with Avocado Cream

Seared Tuna with Avocado Cream - Tender fish with aromatic side dishes

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Health Score:
97 / 100
45 min.

Healthy, because

Even smarter

Nutritional values

Tuna provides plenty of vitamin A, which is important for good eyesight and firm skin. In addition, polyunsaturated fatty acids lead to increased brain performance. Lose weight with avocados? This can work. Due to the high fat content and the associated high energy content, this fruit as part of a meal makes you feel fuller for longer.

You don't like cilantro? No problem: The tuna with avocado cream also tastes great with flat-leaf parsley instead. If you prefer to do without tuna, replace it with salmon, for example.

Can't find Espelette? Then just use a pinch of cayenne and a pinch of paprika

1 serving contains
(Percentage of daily recommendation)
Calorie315 cal.(15 %)
Protein36 g(37 %)
Fat47 g(41 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage11.9 g(40 %)
Vitamin A0.8 mg(100 %)
Vitamin D10.2 μg(51 %)
Vitamin E6.3 mg(53 %)
Vitamin K32.5 μg(54 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin23.2 mg(193 %)
Vitamin B₆1.1 mg(79 %)
Folate106 μg(35 %)
Pantothenic acid1.4 mg(23 %)
Biotin4.8 μg(11 %)
Vitamin B₁₂6.5 μg(217 %)
Vitamin C28 mg(29 %)
Potassium1,715 mg(43 %)
Calcium110 mg(11 %)
Magnesium130 mg(43 %)
Iron4.4 mg(29 %)
Iodine80 μg(40 %)
Zinc1.3 mg(16 %)
Saturated fatty acids10.4 g
Uric acid298 mg
Cholesterol105 mg
Complete sugar8 g


1 organic lime
2 Tomatoes
2 garlic cloves
1 red chili pepper
1 handful cilantro
2 Avocados
2 parsley roots
2 roots Jerusalem artichoke
Canola oil (for deep frying)
Piment d'Espelette (or Aleppo pepper)
4 Tuna steak (each approx. 6 oz)
2 Tbsps olive oil
How healthy are the main ingredients?
olive oilTomatogarlic cloveAvocadosalt

Preparation steps


For the avocado cream: rinse lime, rub dry, grate peel, and squeeze juice. Wash tomatoes, cut out stalks, and dice tomatoes. Peel and finely chop garlic. Cut chili pepper in half lengthwise, remove seeds, wash, and chop. Wash cilantro, shake dry, pluck leaves, set aside some for garnish; finely chop remaining leaves. Cut avocados in half, pit, lift flesh from skins, place in a bowl, mash with a fork, and immediately sprinkle with lime juice. Stir in lime zest, diced tomatoes, garlic, chili, salt, pepper, and cilantro.


For the chips: peel parsley root and Jerusalem artichoke, slice finely and pat dry. Heat canola oil in a pot. Fry the vegetable chips in batches for 2-3 minutes over high heat until golden brown. Remove, drain on paper towel, and season with salt and piment d'Espelette.


Rinse tuna steaks and pat dry. Heat olive oil in a large skillet. Sear steaks in it vigorously for about 1 minute on each side over high heat. Remove pan from heat and let tuna steaks sit in pan, covered, for about 3 minutes more; they should still be pink inside.


Season tuna steaks with salt and pepper and arrange on plates with avocado cream. Spread vegetable chips on the tuna with avocado cream and decorate everything with cilantro set aside.