Seared Tuna with Orange and Fennel salsa

To sear tuna perfectly, heat the skillet to a high temperature, then grill or sauté for only 1 or 2 minutes per side, depending upon the thickness. If not serving it immediately, stop the cooking process by placing it in the refrigerator for 5 minutes. This way, you’ll be guaranteed tuna that’s beautifully seared on the outside and rare on the inside.

1. Prepare the salsa by combining the orange, fennel, orange juice concentrate, mint, green onions, olive oil, honey, salt and pepper. Set aside.

2. Lightly coat a nonstick skillet with cooking spray and set over high heat. Sprinkle the tuna fillets with sesame seeds on both sides. Sear for 2 minutes on each side; the center should still be raw. Remove from the heat.

3. Slice the tuna into thin slices and serve with the salsa.

1 1/2 lb raw tuna fillets
1 Tbsp sesame seeds

1/2 medium orange, peeled and finely diced
3/4 cup finely diced fennel bulb
1 Tbsp orange juice concentrate
1/4 cup chopped fresh mint
2 Tbsp finely diced green onions
2 tsp olive oil
1 tsp honey
pinch of salt and pepper

Nutritional Analysis per Serving

Calories 170
Protein 27 g
Fat 3.6 g
Saturated Fat 0.6 g
Carbohydrates 7 g
Cholesterol 53 mg
Sodium 109 mg
Fiber 1.4 g

Prep Time: 10 minutes
Cook Time: 4 minutes

Make Ahead: Prepare salsa early in the day and refrigerate.

Serves 6

Nutrition Watch: Tuna (fresh or canned) is low in fat and cholesterol and rich in protein, vitamins and omega-3 fatty acids.