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Wednesday High Protein Dinner: Tuna Steak with Avocado Salsa Recipe

Name: Wednesday High Protein Dinner: Tuna Steak with Avocado Salsa Recipe
Total time: 15 min
Yield: 250 g
Ingredients: tuna steak (ahi or yellowfin, 6 oz each) 2 pieces; avocado (ripe, diced) 1 pieces; cherry tomatoes (halved) 0.75 cup; red onion (finely chopped) 0.25 cup; fresh cilantro (chopped) 2 tbsp; lime (juiced) 1 pieces; olive oil 2 tbsp; kosher salt 0.5 tsp; black pepper 0.25 tsp

Sear a tuna steak for two minutes per side, top with avocado salsa, and you've got a restaurant-quality high protein Wednesday dinner at home.

Cook 15 min Difficulty NORMAL 390 kcal

#high protein #mediterranean #diabetic friendly #low carb

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Ingredients

Main ingredients

tuna steak (ahi or yellowfin, 6 oz each) 2 pieces
avocado (ripe, diced) 1 pieces
cherry tomatoes (halved) 0.75 cup
red onion (finely chopped) 0.25 cup
fresh cilantro (chopped) 2 tbsp
lime (juiced) 1 pieces

Seasonings/Sauce

olive oil 2 tbsp
kosher salt 0.5 tsp
black pepper 0.25 tsp

Nutrition summary

Carbohydrates 12 g 12%

Protein 45 g 46%

Fat 18 g 42%

Serving size 250g

Cooking steps

1

Pat the tuna steaks dry with paper towels and brush both sides with 1 tablespoon olive oil. Season with half of the kosher salt and all the black pepper.
2

Heat a heavy skillet (preferably cast iron or stainless steel) over high heat until almost smoking.
3

Add the tuna steaks to the dry, hot skillet and sear for exactly 2 minutes per side for medium-rare; adjust time for preferred doneness but avoid overcooking.
4

While the tuna cooks, combine diced avocado, cherry tomatoes, red onion, cilantro, lime juice, remaining olive oil, and the rest of the salt in a medium bowl. Gently stir to keep avocado intact.
5

Transfer the seared tuna steaks onto plates and top immediately with the fresh avocado salsa. Serve at once for best flavor and texture.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The core ingredient here is fresh tuna steak, which delivers the high-quality protein and meaty texture that make this dinner special. The avocado adds creaminess, while the salsa brings freshness and color.

Q. How do I get a perfect sear on the tuna steak?

The secret is in heat control: use a heavy, hot skillet and only oil the tuna, not the pan. Sear for exactly 2 minutes per side on high heat for medium-rare; don't overcrowd the pan, and let the steaks form a golden crust before flipping.

Q. How do I keep the tuna tender and not dry?

Avoid overcooking—sear just 2 minutes per side for medium-rare. Letting the steaks rest for 1-2 minutes after searing also helps juices redistribute, ensuring each bite stays moist.

Q. What is the nutrition breakdown per serving?

Each serving provides about 390 kcal, with approximately 45g protein (46% of calories), 12g carbs (12%), and 18g fat (42%). This makes it a high protein and low carbohydrate choice.

Q. Is this recipe suitable for someone on a Mediterranean or diabetic-friendly diet?

Yes, thanks to the use of olive oil, fresh vegetables, lean tuna, and low carbohydrate content, this dish aligns well with both Mediterranean and diabetic-friendly dietary patterns.

Wednesday High Protein Dinner: Tuna Steak with Avocado Salsa Recipe

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