Recipe of the Day: Seared Tuna with Orange, Avocado, and Cilantro Salsa

Recipe from the American Optometric Association

Especially rich in:  lutein/zeaxanthin, vitamin C, vitamin E, folate, and omega-3s

 Also rich in:  fiber, iron, magnesium, and potassium

 Ingredients:

•  1 tablespoon olive oil
• 1 clove garlic, minced
• 2 tablespoons lemon juice
• 4 four-ounce tuna steaks (preferably sushi grade)
• 1/3 cup red onion, minced
• 2 oranges, peeled with all pith removed, and cubed
• 1 avocado, peeled, seeded and cubed
• ¼ cup cilantro,  chopped
• Juice of one lime
• Salt and pepper to taste

 Directions

 1.  Blend olive oil, garlic, and lemon juice in a shallow pan. Add tuna, turn to coat evenly, cover and marinate for up to 1 hour.

2.  In a medium bowl, blend onion, oranges, avocado, cilantro, lime juice, and salt & pepper.  Cover and refrigerate for up to 1 hour.

3.  Place steaks in a non-stick skillet over medium-high heat.  Cook 2 minutes per side for medium rare (3 to 4 minutes per side for well done).  Serve with salsa spooned over top.

 Makes 4 servings.

 Nutritional Information (per serving):  304 calories; 45 % fat (15 g total, 3 g saturated), 1,410 mg omega-3s, 18% carbohydrate (13.7 g), 37% protein (28 g), 43 mg cholesterol, 3.4 g fiber, 44 mg vitamin C, 3.4 mg vitamin E, 1 mg zinc, 50 mg sodium.

 For more information on vision and nutrition visit www.NutrifEYE.com.