Seared Tuna

Seared Tuna with Fresh Mango Salsa

I cant begin to count the number of times I have heard the phrase “I don’t like tuna” and I totally understand! When most people grow up on soggy tuna sandwiches made with that tinned stuff in brine, I can see why people have a negative view of this majestic fish – what a shame! Fresh tuna steaks are something special, beautiful meaty flesh that can be a great carrier for strong flavour.


This is one of my favourite combinations, fruity, spicy and juicy, delicious as a summer dinner. Give it a try, I have a feeling it might change some opinions on this fantastic fish! It is also delicious grilled on the bbq on a warm evening!

Seared Tuna with Fresh Mango Salsa

Serves 2

  • 2 tuna steaks (120g), preferably locally caught (I know thats difficult in some places!)
  • Olive oil
  • 1 large mango, cut into chunks
  • 1/2 fresh red chilli, chopped – more if you like things hot!
  • 2 spring onions, finely sliced
  • Juice of 1 lime
  • Small handful of mint, finely chopped.
  • Small handful of coriander, finely chopped
  • 1 tbsp fish sauce
  • 1 tsp sugar
  1. First, make the mango salsa. Mix together the mango, chilli, spring onion, lime, herbs, fish sauce and sugar. Taste and adjust the sugar or fish sauce if necessary.
  2. Heat a grill pan or frying pan until it is very hot.
  3. Drizzle the tuna steaks with olive oil and season with salt and pepper.
  4. Put the tuna onto the hot pan and cook for 2 mins a side, maybe slightly more if they are bigger. Don’t overcook as the fish will be dry.Don’t move the fish around the pan, you want to get a nice even sear or grill marks.
  5. Remove from the pan and allow to rest for a few minutes.
  6. Serve draped with the mango salsa, maybe some baby potatoes and summer vegetables.

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