Seared Tuna Steaks with Mango Chutney (19-21 Minutes)

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Here’s a vibrant and flavorful dish that combines the delicate taste of perfectly seared tuna with the sweetness and tang of homemade mango chutney. This recipe offers a delightful balance of textures and flavors, with the tender and juicy tuna complemented by the tropical and aromatic chutney. The searing process creates a beautiful crust on the outside while maintaining a luscious and rare center. Topped with the bright and fruity mango chutney, each bite is a harmonious explosion of taste.

  • Prep Time: 15 minutes
  • Cook Time: 4-6 minutes
  • Total Time: 19-21 minutes
  • Yield: 2 servings 1x

Ingredients

Units Scale
  • 2 tuna steaks (about 6 ounces each)
  • 1 tablespoon olive oil
  • Salt and black pepper to taste
  • For the mango chutney:
  • 1 ripe mango, peeled, pitted, and diced
  • 1/2 cup bell peppers
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • 1 tablespoon fresh lime juice
  • 1 teaspoon grated ginger
  • 1 teaspoon honey
  • Pinch of red pepper flakes (optional)

Instructions

  1. In a small bowl, combine the diced mango, red onion, bell peppers, cilantro, lime juice, grated ginger, honey, and red pepper flakes. Mix well to make the mango chutney. Set aside.
  2. Pat the tuna steaks dry with paper towels and season them with salt and black pepper.
  3. Heat the olive oil in a skillet over high heat until it starts to shimmer.
  4. Carefully place the tuna steaks in the hot skillet and sear for about 1-2 minutes per side, or until desired doneness. For a rare to medium-rare doneness, cook for shorter time.
  5. Remove the seared tuna steaks from the skillet and let them rest for a few minutes.
  6. Slice the tuna steaks and serve them with a generous dollop of mango chutney on top.

Notes

Choose fresh tuna steaks with a vibrant color and firm texture for the best results. When searing the tuna, make sure the skillet is hot to achieve a beautiful crust while keeping the center rare and tender. Be cautious not to overcook the tuna, as it can become dry. The mango chutney adds a refreshing and tangy element to the dish, so adjust the sweetness and spiciness according to your taste preferences. Serve the seared tuna steaks with a side of vegetables or a bed of mixed greens for a complete meal.

*Please keep in mind that the following nutritional information is based on estimates and can vary depending on the specific brands and ingredients used.

Nutrition

  • Serving Size: 1 serving
  • Calories: 300
  • Sugar: 15g
  • Sodium: 210mg
  • Fat: 8g
  • Carbohydrates: 19g
  • Fiber: 2g
  • Protein: 36g
  • Cholesterol: 75mg

Pair this with...

Cauliflower Rice

Begin with a fresh cauliflower head. Wash it and then remove the stem and leaves. Break the cauliflower into florets. Pop those florets into a food processor and pulse until the cauliflower looks grainy, resembling rice grains. Be cautious not to over-process; you don't want cauliflower mush! Now, in a large skillet, heat up a bit of olive oil or butter. Add your cauliflower rice and stir. Cook for 5 to 8 minutes or until it's slightly golden and tender. Season with salt and pepper to taste. You can also jazz it up with some minced garlic or herbs if you like.

Fresh Mixed Greens Salad

Start with a base of mixed greens, combining varieties like arugula, spinach, romaine, or any leafy greens you love. Slice up a handful of cherry tomatoes for a burst of juiciness. Next, peel and shave or thinly slice a carrot for a sweet and crunchy addition. Now, here's where you get to be creative. Raid your fridge for veggies – maybe some leftover bell peppers, slices of cucumber, or even some steamed broccoli or green beans. Toss them all into your salad. Drizzle with your favorite vinaigrette or dressing, give it a good mix, and you've got a vibrant, crunchy, and fresh salad that goes well with just about any meal.

Green Beans with Almonds

Begin by trimming the ends of your fresh green beans. Bring a pot of water to a boil, toss in the beans, and blanch them for just a few minutes until they're bright green and slightly tender. Drain them and dunk in cold water to stop the cooking process and retain their vibrant color. On the side, toast some roughly chopped almonds in a dry skillet until they're golden and fragrant. In the same skillet, add a touch of olive oil or butter, and sauté the green beans briefly to warm them up. Toss in the toasted almonds, give everything a good stir, and season with a pinch of salt and pepper.

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