• this is fun, you wrote tuna and the recipe is for salmon. two for the price of one! thanks.

    From Merlyn Ruddell
    April 23, 2012

Healthy Recipes: Pan Seared Tuna with Avocado Salsa

Avocado Salsa


 2 Tablespoons Avocado, cubed

1 Tablespoon Roma tomato, chopped

1 Tablespoon Red onion, diced

1 teaspoon Cilantro, chopped

1 teaspoon Lime juice

1/4 teaspoon Salt

To taste Pepper


  • In a medium bowl mix together the avocado, tomato, onion, and cilantro until well mixed.
  • Season with lime juice, salt and pepper.
  • Serve and enjoy!                      

Number of Servings: 1

Serving Size: 1/4 cup

Calories: 40

Fat Grams: 3


Pan Seared Tuna (or Salmon)


2, 4 ounce Tuna fillets Or any other type of fish

1 teaspoon Olive oil

Pinch Salt and pepper



  • Preheat oven to 375˚F.
  • Preheat sauté pan to medium high heat.
  • Add olive oil.
  • Season salmon filets with salt and pepper.
  • Sear each salmon filet on hot sauté pan for about 4 minutes; do not touch the salmon for at least 2 minutes while it’s cooking! (If cooking ahead, simply sear each side and then finish cooking in the oven and follow remaining directions.)
  • Then place the pan in the oven.
  • Bake for about 15 minutes.
  • Serve with your favorite sauce like our Avocado Salsa.

Number of Servings: 2

Serving Size: 4 ounces

Calories: 190

Fat Grams: 7

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