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Pan-Seared Tuna with Mandarin Orange Pico de Gallo
Pan-Seared Tuna with Mandarin Orange Pico de Gallo
Adapted from the American Heart Association Quick And Easy Cookbook
Serves 4 to 6
1/2 cup chopped onion
1/2 teaspoon bottled minced garlic
1 tablespoon balsamic vinegar or red wine vinegar
1 teaspoon brown sugar, firmly packed
1 (11 ounce) can mandarin orange sections, canned in light syrup, drained
1/3 cup chopped tomato
1/3 cup chopped avocado
1 tablespoon lime juice
1/8 to 1/4 teaspoon cayenne pepper powder
2 to 3 (6 oz each) boneless/skinless albacore tuna fillets
- Spray or coat a medium saucepan with olive or macadamia nut oil. Place over medium-high heat. (Note: If oil begins to smoke reduce heat.) Add onion and garlic and cook until onion is tender, about 5 minutes.
- Stir in vinegar, brown sugar and cayenne pepper. Cook and stir until sugar dissolves, about 2 to 3 minutes.
- Remove from heat and stir in remaining ingredients except tuna. Set aside.
- Rinse fish and pat dry. Set aside.
- Spray or coat a large skillet with olive or macadamia nut oil. Place over medium-high heat. (Note: If oil begins to smoke reduce heat.) Add fish to hot skillet and cook about 5 minutes per side, or until fish flakes easily when tested with a fork.
- Serve fish with mandarin orange mixture.
Calories 205, Protein 24 g, Carbohydrates 13 g, Total Fat: 7 g, Cholesterol 58 mg, Sodium 73 mg
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