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Black Pepper-Crusted Tuna with Corn and Black Bean Salsa

By Farzad Farrokhnia | bio | contact

This recipe is chock-full of super healthy ingredients. The tuna has heart-healthy, omega-3 fatty acids and the salsa is loaded with tasty veggies and beans that create scrumptious flavors. This recipe is a perfect example of eating heart-healthy while still enjoying amazing food. Black beans are rich in fiber and corn is a great source of folic acid (studies have shown folic acid aids in preventing heart disease). Avocados are not only delicious, they’re also loaded with monounsaturated fat (the good fat). Crusting the tuna with crushed black peppercorns and fresh lemon adds a huge boost of flavor without adding fat or the sodium you’d get from packaged lemon pepper seasoning.

Black Pepper-Crusted Tuna Steaks
4, 4-6oz. Tuna steaks (if frozen, thaw first)
½ – ¾ cup cracked black peppercorns
Juice of ½ Lemon

• Squeeze the juice from the lemon over all four tuna steaks.
• Coat each side of the tuna in the peppercorns, leave the edges uncoated.
• Heat a large, non-stick skillet (lightly-coated with your preferred cooking spray) over medium-high heat.
• Place the tuna in the skillet. You definitely want to hear the sizzle. This sears the tuna and makes sure the peppercorns stick to the tuna steaks.
• For slight rareness, cook for 3-4 minutes on each side. (Depending on your preference of doneness, you may want to cook slightly longer on each side).

Black-Bean and Corn Salsa
2  cans of black beans, rinsed
2 cans of corn, rinsed
2 bell peppers, diced
2 avocados, diced
1 bunch of green onions, chopped
1 jalapeño, diced (optional)
1/2 bunch of cilantro, chopped
1/4 cup of lime juice
1/4  cup of olive oil
To Taste: Salt and pepper, cumin, cayenne pepper

• Combine all ingredients in a bowl and mix. Use the cumin and cayenne pepper very sparingly as they can overpower the mix.
• Once combined, let salsa sit in the refrigerator for at least 30 minutes. This allows time for the flavors to fully develop.

To serve: Place one tuna steak (one per serving) atop a bed of the black bean and corn salsa. Garnish with cilantro. Enjoy!

Tip: If you have leftover black bean and corn salsa, use it as a dip with some Wheat Thins, Triscuits or tortilla chips.

Watch the video below as SVL Intern, Farzad Farrokhnia prepares this tasty and heart-healthy dish!

Black Pepper