Seared Tuna with Papaya Salsa

This is a very easy to prepare, refreshing, healthy, nutritious tuna recipe. A fresh tropical fruit salsa is a welcome addition to peppery tuna steaks in this easy but stylish dish.  It's a great source of protein and low in calories, so it's great for most weight loss plans. Try this recipe for a lightly seared version paired with flavorful, tangy salsa.
In a serving size of one fillet, there are about 250 calories. This filling, low calorie meal works for your diet and weight loss plan. It also has a high source of Omega-3 fatty acids that are good for your heart. When you incorporate different types of fish into your diet, you get a good source of protein that helps you stay full and lose weight.

Seared Tuna with Papaya Salsa Recipe


Papaya Salsa

  • 16 oz. firm ripe papaya, diced
  • ¼ cup red onion, diced
  • 1 tbsp fresh lime juice
  • 1 tbsp honey
  • 2 tbsp chopped fresh cilantro leaves
  • salt and freshly ground black pepper to taste
  • 1 fresh jalapeƱo or serrano chili, rinsed, stemmed, seeded, minced


  • 2 solid white tuna steaks (6 oz. each)
  • 2 teaspoons olive oil
  • salt and freshly & coarsely ground black pepper to taste


  • In a bowl, mix papaya, onion, chili, cilantro, honey and lime juice. Season with salt and pepper. Toss to combine, then refrigerate while preparing fish.
  • Rinse fish and pat dry. Coat both sides of steaks with oil and sprinkle all over with salt and pepper.
  • Coat a stove-top grill pan or griddle or nonstick frying pan with cooking spray and set over medium-high heat to preheat.
  • Sear each side of the tuna for about 2 to 3 minutes until it is opaque but still pink in the center (cut to test). Or cook to the desired doneness. 
  • Transfer steaks to plates and spoon papaya salsa over servings or to the side.
Prep Time: 10 minutes
Cook Time: 6 minutes
Ready In: 16 minutes
Servings: 2

Nutritional Information

  • Calories: 248
  • Calories from fat: 21 %
  • Protein: 31 g
  • Fat 5.9: g
  • Sat fat 1: g
  • Carbohydrate: 18 g
  • Fiber: 1.9 g
  • Sodium:  55 mg
  • Cholesterol: 57 mg 
  • Omega-3 fatty acids: 5 g

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