Tuesday, June 11, 2013

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

 Ingredients:

Thick Cut Sushi Grade Tuna Steak
1 Tablespoon Safflower Oil

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

Salsa:
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

Method:

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.

Thanks so much for stopping in!  

Hope your day is going fantastic! 

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Gigi.

26 comments:

  1. I love that your reduced calorie meal is all real food. I hate when I see a low calorie recipe that has highly processed foods with unpronounceable ingredients. Good job!

    ReplyDelete
    Replies
    1. so true Suzy, I too hate those sorts of recipes thanks so much!

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  2. I'm not a huge fan of tuna, but I love the salsa on top and think it would probably go well with any white fish like halibut. Yum!

    Monica
    www.pear-shaped-gal.com

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    Replies
    1. of course I think it would go well as a great combo with plenty of fishes if you don't like tuna!

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  3. Oh my gosh, that looks amazing! I love tuna so much, I will have to try that!! :)

    ReplyDelete
    Replies
    1. ;) thank you! me too. you should!

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  4. Love tuna! Thanks for this recipe!
    xoxo

    www.cakeandcouture.com

    ReplyDelete
    Replies
    1. its great isn't it? you are very welcome!

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  5. yum! that looks amazing-especially with the watermelon and tomato on top!

    xx

    Erin @ http://www.truffles-ruffles.com/

    ReplyDelete
    Replies
    1. thank you sooo much I think its a great combo too!

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  6. sounds yummy! im always for healthy, low calorie meal options!

    Isabel @ Walk of Fashion

    ReplyDelete
    Replies
    1. thank you! healthy and low calorie are my fav!

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  7. I can't get used to the idea of watermelon mixed with veggies or meat or whatever... :-)

    ReplyDelete
    Replies
    1. I hear you. I guess we don't all love the same things ;)

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  8. This looks amazing, really healthy! Thank you for sharing the recipe! xoxo

    100 Follower Giveaway: Essie, Urban Decay, Soap & Glory, Lush!

    ReplyDelete
  9. ooh wow this sounds so yum :)

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  10. Wow, This looks amazing! Thanks for sharing it on Feel some Lovin!
    Bugs and Beans

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  11. Seared tuna is my new favorite food! I love finding new ways to make it. Btw I got the serum and I did a shout out for you on Facebook. Thank you!
    xo
    Sharon

    ReplyDelete
    Replies
    1. It's so great! me too. send some ideas my way I'd love to hear them. thank you for the shoutout Sharon I am glad you got it and I hope you enjoy it! xx.

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  12. Wow looks delicious! I had tuna today :) very healthy

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  13. Mmm that looks delicious! We normally do salmon with a strawberry salsa and it's soo good. I think I'm going to have to try this-I'm sure it would be a lovely dinner to have! Thank you!
    Hugs & Kisses,
    Olivia

    ReplyDelete
    Replies
    1. thank you! sounds fantastic I am so trying that! xx.

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