Reduced Calorie Recipe: Spicy Seared Tuna Steak Topped with a Watermelon Salsa

Tuna has become a staple at most of the up and coming restaurants but it's not a dish you'll often find on our grills and stovetops at home because of it's extravagent price. Although it is an expensive fish I do think it's worth every cent as it's very filling and tastes fantastic! Readily available at most fish stores and groceries this fish is as easy to cook as any other protein. Given the amazing nutritional content of tuna there really is little innovation to making this an incredibly healthy dish. If you like fish then this one is a must try. Ever since preparing my very first tuna steak {recipe here} I have been absolutely crazy about it.  With Summer in the air it's time to enjoy the sweet fruits it brings with it. Watermelon is one of my favorites and I love tossing it in with a greek salad or just slicing it up for an afternoon snack. I think it can add a nice spin on any dish in welcoming this new season too. I know there are also plenty of vegetarians out there that want to enjoy their steaks this season. So don't worry about being left out at the those bbq cookouts any longer because you will have a tuna steak cooked to perfection! 

Also I just want to mention that I am still on my "diet". Read about the details here. This dish is simply raw fish with a few ingredients thrown around it so the nutritional value stays the same plus about 100 calories for the oil, seasonings and toppings. Not particularily high in calorie, it would make a great lunch or dinner dish for those on a daily calorie limit like me. And like I mentioned before it's very filling so it can easily hold you over from meal to meal.

Tip:  When choosing at the store, avoid any pieces of fish that seem like they may be old or has been sitting a long time. Fresh is best! Also fresh tuna is the least fishy smelling of varieties you will find so no heavy marination is needed in ahead of time.  

Flavorful, Juicy and Piquant this dish is not only visually pleasing but does wonders for the palette as well. This is an elegant but simple way to cook tuna and the finished result will be restaurant quality but healthier!

Spicy Seared Tuna Steak Topped with a Watermelon Salsa


Thick Cut Sushi Grade Tuna Steak
1 Tablespoon Safflower Oil

Spice Rub Mixture- 1 Tsp. each Cayenne Pepper, Salt, Paprika, Garlic Powder, Chili Powder

1 Medium Sized Seedless Watermelon cut into cubes
1 Carton Cherry Tomatoes, Sliced in Halves
1 Medium Red Onion, Chopped Small
1 Yellow Pepper, Chopped Small
1 Jalapeno Pepper, Chopped Small
1 Lime
Salt & Pepper to taste
1 Tsp. Dry Mint Spice
1 Tsp. Dry Cilantro Spice


1. Rinse your fish and pat dry with a paper towel. 

2. Combine the cayenne pepper, salt, paprika, garlic powder and chili powder in a medium sized bowl.

3. Sprinkle an even coating of the spice mixture over each side of your slices of fish.

4. Heat the safflower oil in a non stick saute' pan over a low flame and then add the fish once it has come to a low sizzle. Allow it to cook up for 3-4 minutes on each side for a medium-rare. It should have a nice sear on the outside and a slightly soft pink inside.

5. Chop up the salsa ingredients- watermelon, cherry tomatoes, red onion, yellow pepper and jalapeno pepper and combine them in a medium sized mixing bowl. Squeeze a fresh lime over the top of the mixture and then add some salt and pepper, mint and cilantro. Stir to bring it all together.

6. Top each piece of fish with a few tablespoon of salsa and serve the fish cold or warm depending on your preference.

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