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Tuna with Mango-Mint Salsa
Ingredients
-
1
mango, seeded, peeled, and chopped
-
1/2
cup chopped peeled jicama
-
1/4
cup finely chopped red onion
-
1/4
cup snipped fresh mint
-
1/2
- 1
teaspoon finely chopped canned chipotle pepper in adobo sauce
-
1
tablespoon olive oil
-
1
tablespoon honey
-
4
6 ounces fresh or frozen tuna steaks, cut 1 inch thick
-
1
tablespoon olive oil
Directions
1. For salsa, in a medium bowl stir together mango, jicama, onion, mint, and chipotle pepper. Drizzle with 1 tablespoon oil and the honey; stir to combine. Cover and chill for 2 to 24 hours.
2. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. In a large skillet cook fish in 1 tablespoon hot oil over medium-high heat for 4 to 6 mintues per side or until fish begins to flake when tested with a fork (tuna can be slightly pink in the center). Serve fish with salsa.
3. Makes 4 steaks
Nutrition Facts
(Tuna with Mango-Mint Salsa)
- Servings Per Recipe 4,
- Calories 306,
- Protein (gm) 40,
- Carbohydrate (gm) 16,
- Fat, total (gm) 8,
- Cholesterol (mg) 76,
- Saturated fat (gm) 1,
- Monosaturated fat (gm) 5,
- Polyunsaturated fat (gm) 1,
- Dietary Fiber, total (gm) 1,
- Sugar, total (gm) 12,
- Vitamin A (IU) 486,
- Vitamin C (mg) 24,
- Thiamin (mg) 1,
- Riboflavin (mg) 0,
- Niacin (mg) 17,
- Pyridoxine (Vit. B6) (mg) 2,
- Folate (µg) 12,
- Cobalamin (Vit. B12) (µg) 1,
- Sodium (mg) 68,
- Potassium (mg) 858,
- Calcium (DV %) 40,
- Iron (DV %) 3,
- Other Carb () 1,
- Very Lean Meat () 6,
- Fat () 1,
- Percent Daily Values are based on a 2,000 calorie diet
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