Special Diet - Created Date : 1.9.2019
Spiced Mexican Tuna Steak With Avocado Salsa & Red Peppers
This gorgeous healthy meal features tuna steaks (or another type of fish) pan-fried with Mexican-inspired spices and served with sautéed red peppers and zesty fresh avocado and coriander salsa. Paleo, gluten-free, Whole30, low-carb.
In my quest to eat more fresh fish and expand my dinner repertoire beyond salmon, I decided to finally make something with tuna. This recipe features tuna steaks pan-fried with coriander seeds and lime zest brown butter (ghee or olive oil can also be used for a Whole30 version) and served over cumin and paprika spiced onions and red peppers, and topped with zesty avocado salsa.
It’s a really popular recipe with my readers and is perfect for your weekly menu planning.
Tuna steaks can be replaced with salmon, cod or any other fish fillets you prefer or can purchase. If using tuna, please read some notes below.
Tuna fish, regardless of its type, is considered overfished around the world. It doesn’t mean you should stop eating tuna altogether but you need to be able to make smarter choices so we can enjoy tuna in safe amounts for many generations to come. Avoid the most vulnerable and threatened Bluefin tuna. Albacore tuna caught by pole is the best option, as is Skipjack tuna as they exist in almost every ocean in large shoals and reproduce quicker. Skipjack tuna is primarily used as ‘light tuna’ for canning. You can find out more about the best canned tuna to buy here.
Tuna is high in protein and omega-3 fatty acids but some bigger, deeper water tuna varieties are known to contain higher mercury levels and should be eaten in small amounts. Stick to smaller, shorter lifespan tuna fish caught by pole-and-line, or trolling in certain regions where the supply is ample. Find more information on tuna fish worldwide here and make sure to check out Good Fish Bad Fish for best Australian choices (it’s a great site with alternatives, cooking methods and so on).
My simple guide to eating tuna
Buy tuna 1-2 times per month.
Chat to your fishmonger and find out the type of tuna they’re selling and where it’s from.
Educate yourself about the best type of tuna to purchase in your country.
Sprinkle tuna steaks with sea salt, black pepper and drizzle with olive oil on both sides. Set aside.
Heat 3 tablespoons of coconut oil in a frying pan over medium-high heat. Add the onions and peppers, cover with a lid and cook for 5 minutes, stirring a couple of times. Add paprika, cumin, chilli, garlic, vinegar, a good pinch of salt, and about two tablespoons of water. Mix through and cook for 5-7 minutes until softened and slightly browned. Remove to a plate, or use a different frying pan for tuna steaks.
Grind the coriander seeds with a mortar and pestle or use coriander seed powder instead. Heat up a little oil and butter (or ghee) to sizzling hot in a frying pan. Add coriander seeds and the zest of one lime (about a teaspoon of zest). Stir through to infuse with the flavours. Add the tuna steaks and turn the heat down to medium. Drizzle with juice from half a lime and cook for 2 minutes on each side (more if you like it well done and less if it’s super fresh and you like it rare). Use a spoon to bathe the steaks in the buttery, lime sauce they’re cooking in.
Combine avocado and fresh coriander and season with a little sea salt and the remaining lime juice, about one tablespoon.
Assemble red peppers on the serving plates. Place tuna steaks and top with avocado salsa and more red peppers. Squeeze extra lime juice and drizzle with a little extra virgin olive oil just before serving.
Just made this for dinner and felt immediately compelled to write and say how freaking delicious it is! Loved the flavours and it was so easy to prepare. I did use swordfish instead of tuna but I think they are pretty similar anyway. Even non-paleo husband gave it a double thumbs up.
As a side note, I am very new to paleo and was incredibly excited to find your beautiful website! I am inspired by your down to earth attitude and delicious, easy recipes. Can’t wait til your book comes out ?? Thank you!
Just finished this – absolutely delicious! We grilled the tuna instead of sautéing, and made this with ingredients on hand in less than 30 minutes. Thanks so much – even my husband who doesn’t love fish wants this again!
Just wanted to let you know we LOVE this recipe and it’s a huge family favorite! I posted this recipe as a link on my blog since we like it so much and I definitely gave you ALL the credit! Thanks for an awesome recipe and check out my blog if you are interested!
Thank you for this recipe! Although I shamefully admit I was using up tuna that had been in our freezer for a while which was most definitely not sustainable. My very small children adored this recipe, as did my husband and I. We will definitely be making the red pepper component regularly and will try substituting the fish with local chicken next time, as I reckon that would also taste awesome. Thanks!
Made this tonight for dinner and it was amazing! It was packed with so much flavor. I love anything with lime and I used plenty. The only thing I did different was adding jalapeno, a little onion, and tomato to the avacado making it more quac like. Thanks! This will now be on a regular rotation!
The Best Healthy Fast Food Options
Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.
Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.
In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.
Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.
Sandwich with cheese and vegetables
One person can customize Subway sandwiches to choose healthy fillings.
Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.
Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.
A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.
Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.
Fast food and diabetes: Tips and options
Fast food and diabetes: Tips and options
Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.
2. Taco Bell
Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.
According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.
One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.
Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.
Vegetarian options are lower in fat than meat options.
Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.
Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.
For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.
McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.
Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.
5. Burger King
Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.
It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.
BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.
Baked potato with knife, sour cream and cheese filling on plate
Baked potatoes can be a healthy fast-food option.
Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.
The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.
Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.
With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes