The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Seared Tuna with Mango Salsa & Coriander Quinoa
Easy-breezy tropical flavours. Sustainably-sourced tuna is pan-fried, then tossed into a refreshing mango and avocado salad. Serve with fragrant coriander quinoa to complete the dish. The best part? It's ready in 20 mins.
Ready in 20
High protein
1/3 daily fibre
5 of 5 a day
Low sat fat
Serving size
Ingredients
- 1 handful of fresh coriander (use half)
- 1 avocado (use half)
- 220g diced yellow fin tuna fillet (Fish)
- 1 mango (use half)
- 1 shallot (use half)
- 110g baby tomatoes (use half)
- 1 chilli
- 1 unwaxed lime (use half)
- 80g quinoa (use half) (quinoa (100%))
- 160g green beans (use half)
- 1 romano pepper (use half)
Nutritional Information
Calories: 771
Protein: 76g
Carbs: 44g
Fat: 33g
Ingredients
- 1 chilli
- 1 romano pepper
- 1 mango
- 1 avocado
- 80g quinoa (quinoa (100%))
- 1 shallot
- 1 handful of fresh coriander
- 160g green beans
- 110g baby tomatoes
- 1 x 220g wild-caught yellow fin tuna chunks (Fish)
- 1 unwaxed lime
Nutritional Information
Calories: 541
Protein: 44g
Carbs: 44g
Fat: 22g
Seared Tuna with Mango Salsa & Coriander Quinoa
Easy-breezy tropical flavours. Sustainably-sourced tuna is pan-fried, then tossed into a refreshing mango and avocado salad. Serve with fragrant coriander quinoa to complete the dish. The best part? It's ready in 20 mins.
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Cooking Instructions
- Heat a large saucepan filled with salted boiling water on high heat. Add the quinoa and boil for 13-14 mins, until cooked, then drain. Season with a pinch of sea salt and black pepper.
- Bring a saucepan filled with salted hot water to a boil. Trim the green beans and cut into thirds. Add to the pan and boil for 3-4 mins until cooked, then drain and season with sea salt and black pepper.
- Make the salsa; quarter the tomatoes. Finely dice the shallot and pepper. Peel and dice the mango. Finely dice the chilli (remove the seeds for less heat). Roughly chop the coriander (set aside half for later). Mix everything in a large bowl with the green beans, 1 tsp oil, a pinch of sea salt and black pepper.
- Heat a medium, non-stick frying pan with 1 tbsp oil on medium-high heat. Season the tuna with salt and pepper. Once the pan is hot, add the tuna and cook for 4-5 mins, turning regularly. Remove from the pan and leave to rest on plates.
- De-stone and thinly slice the avocado. Quarter the lime. Once the quinoa is cooked and drained, stir in the remaining coriander and the juice from 2 lime wedges. Gently mix the tuna into the mango salsa.
- Serve the quinoa on plates, topped with the tuna & mango salsa. Garnish with the avocado and remaining lime wedges.
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