Pan-Seared Tuna with Mango-Cucumber Salsa
Quick-seared tuna steaks served with a refreshing mango-cucumber salsa for a bright, flavorful meal. This american-inspired whole30 ready in about 20 minutes blends (6 oz each) tuna steaks, avocado oil, salt into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 350 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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.
Ingredients
- 4 (6 oz each) tuna steaks
- 1 tbsp avocado oil
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 ripe, diced (1 cup) mango
- 1/2, diced cucumber
- 1/4, finely diced red onion
- 1, juiced lime
- 2 tbsp, chopped cilantro
Instructions
- 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.
- Step 2: Sear tuna steaks for 1 minute per side for medium-rare, then remove from pan and let rest for 5 minutes.
- 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.
- Step 4: Slice tuna and serve with mango-cucumber salsa on the side.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
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). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Pan-Seared Tuna with Mango-Cucumber Salsa?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
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 simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
What others are saying
- ★★★★★
Used half the salt and it was still plenty flavorful.
- ★★★★★
Swapped butter for olive oil to keep it lighter. Still delicious.
- ★★★★★
Made with what I had on hand and it still came out great.
