Spicy Seared Tuna with Avocado Salsa – A Delicious and Unique Seafood Dish
Tuna is one of the most popular seafoods, due to its nutritional content and versatility. It’s easy to prepare and can be cooked in a variety of ways, including steamed, poached, grilled and seared. One of the most delicious and unique ways to prepare tuna is to seared it with a spicy seasoning before topping it with an avocado salsa. The combination of the spicy seasoning and the cooling, creamy avocado salsa can turn a mundane seafood dish into something truly special.
The Benefits of Tuna
Tuna is high in protein, and it’s an excellent source of omega-3 fatty acids, which are essential for our health. Eating tuna regularly can help reduce the risk of heart disease and stroke. Tuna also contains selenium, an important mineral that helps protect against cell damage. It’s also a great source of B vitamins, which help our bodies convert food into energy.
Ingredients for Spicy Seared Tuna with Avocado Salsa
– 4 x 180g tuna steaks
– 2 tablespoons olive oil
– 2 tablespoons smoked paprika
– 2 teaspoons chilli powder
– 2 cloves garlic, crushed
– ¼ teaspoon cayenne pepper
– Juice of 1 lemon
– Salt and pepper
– Coriander and parsley, for garnish
For the avocado salsa
– 2 ripe avocados
– Juice of 1 lime
– 2 tablespoons extra virgin olive oil
– 1 small red onion, finely diced
– 1 red chilli, deseeded and thinly sliced
– 1 small bunch of coriander, finely chopped
– Sea salt
Preparation of the Spicy Seared Tuna and Avocado Salsa
1. Begin by preparing the tuna. In a small bowl, combine the olive oil, smoked paprika, chilli powder, garlic, cayenne pepper, lemon juice, and salt and pepper. Rub the seasoning into both sides of the tuna steaks, cover them with cling film, and chill them in the refrigerator while you prepare the salsa.
2. To prepare the avocado salsa, scoop the flesh out of the avocados and place it in a bowl. Mash it lightly with a fork, then add the lime juice, olive oil, red onion, chilli, and coriander. Mix everything together, then season to taste with sea salt.
3. Heat a non-stick frying pan over a high heat. When it’s hot, add the tuna steaks. Cook them for about two minutes on each side, or until they are golden and slightly charred.
4. Serve the tuna steaks on a bed of rocket leaves, topped with the avocado salsa and a sprinkle of parsley and coriander.
Spicy seared tuna with avocado salsa is a delicious and unique seafood dish. It combines the sweet and creamy flavour of the avocado with the spicy seasoning of the seared tuna, creating a flavourful dish that’s sure to be a hit with seafood lovers. Best of all, this dish is easy to make and doesn’t take long to cook, so it’s the perfect meal for busy weeknights.
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