Pan-Seared Tuna with Mango-Cucumber Salsa

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Quick-seared tuna steaks served with a refreshing mango-cucumber salsa for a bright, flavorful meal. This American-inspired Whole30 recipe, ready in about 20 minutes, pairs tuna steaks, avocado oil, salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 4, so it slots cleanly into a Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 5 min Serves 4 American cuisine 350 cal/serving
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Ingredients

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Instructions

  1. Step 1: Season tuna steaks with 1/2 tsp salt and 1/4 tsp black pepper on both sides. Heat 1 tbsp avocado oil in a skillet over high heat until shimmering.
  2. Step 2: Sear tuna steaks for 1 minute per side for medium-rare, then remove from pan and let rest for 5 minutes.
  3. Step 3: In a bowl, combine 1 cup diced mango, 1/2 cup diced cucumber, 1/4 cup finely diced red onion, juice of 1 lime, and 2 tbsp chopped cilantro. Mix well.
  4. Step 4: Slice tuna and serve with mango-cucumber salsa on the side.

Frequently asked questions

How long does Pan-Seared Tuna with Mango-Cucumber Salsa take to make?

Total time is about 20 minutes (15 min prep + 5 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Tuna with Mango-Cucumber Salsa?

Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.

Can I substitute ingredients in Pan-Seared Tuna with Mango-Cucumber Salsa?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Tuna with Mango-Cucumber Salsa for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Pan-Seared Tuna with Mango-Cucumber Salsa?

American whole30 like this pair well with a compliant starch (roasted sweet potato, cauliflower rice, or plantains), a crisp salad dressed with olive oil and lemon, and sliced fruit. Skip grains, legumes, dairy and added sugar — none of them are Whole30-compliant. Tap "Plan a meal with the AI" to get specific side suggestions.

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