Seared tuna with avocado salsa recipe

Filled with vitamin E this recipe will give a welcome, and tasty, boost to your immune system.


  • 300g tuna fillet
  • 1 chopped tomato
  • 1 handful of rocket
  • ½ red onion finely chopped
  • 1 lime
  • 1 avocado cut into cubes
  • ½ red chili finely chopped
  • 2 tbsp olive oil

(Serves 2)

Preparation method

  1. Season the tuna and brush with olive oil and squeeze over some lime juice.
  2. In a bowl mix together the tomato, onion, chili, 1 tbsp lime juice, 1 tbsp olive oil and avocado.
  3. Set aside (you can add some chopped coriander).
  4. Heat a griddle pan or frying pan to a high heat.
  5. Add the tuna and fry for 3 minutes on each side. (If you prefer it less pink then cook for longer.) 
  6. Serve the tuna with the salad and rocket leaves.

Nutritional information

Both tuna and avocado are packed with vitamin E, which is a powerful antioxidant which works with vitamin C and selenium to protect body cells against free radical damage. So this salad can help to support a healthy immune system in combination with other immunity boosting foods.

Last updated Tuesday 15 May 2018

First published on Monday 19 October 2015