Chia-Crusted Oven-Roasted Tuna with Mango Fruit Salsa

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Chia-Crusted Oven-Roasted Tuna with Mango Fruit Salsa
Photo: Adam Albright
Prep Time:
30 mins
Cook Time:
10 mins
Roast Time:
10 mins
Total Time:
50 mins
Servings:
2

Ingredients

Mango Salsa:

  • ¼ cup coarsely chopped fresh mango*

  • ¼ cup coarsely chopped fresh pineapple*

  • 2 fresh strawberries, diced

  • 1 tablespoon snipped fresh cilantro

  • 1 teaspoon lime juice

Balsamic Glaze:

  • ¼ cup packed brown sugar**

  • ¼ cup balsamic vinegar

  • ¼ cup water

Chia-Crusted Tuna:

  • 2 5-6 ounce fresh or frozen tuna fillets

  • teaspoon coarsely ground black pepper

  • 1 tablespoon whole chia seeds

  • 1 teaspoon canola oil

Directions

Mango Salsa:

  1. In a medium bowl combine mango and pineapple. Add strawberries, cilantro, and lime juice. Toss to combine. Set aside.

Balsamic Glaze:***

  1. In a small nonstick saucepan combine brown sugar, balsamic vinegar, and the water. Bring to boiling; reduce heat. Simmer, uncovered, 10 to 12 minutes or until mixture reaches the consistency of maple syrup and coats the back of a spoon; stir frequently. Let stand to cool completely (mixture will thicken as it cools).

Chia-Crusted Tuna:

  1. Thaw tuna, if frozen. Preheat oven to 425°F. Sprinkle tuna with the pepper. Spread chia seeds on a plate. Press each tuna fillet into the chia seeds to evenly coat one side.

  2. Coat a shallow nonstick or foil-lined baking pan with the canola oil. Place tuna, chia seed sides up, in prepared baking pan. Roast 10 to 12 minutes or until tuna is firm to the touch and an instant-read thermometer inserted in centers registers 145°F (centers may still be pink); do not turn tuna over during roasting. Remove tuna from the oven; let stand 2 to 3 minutes before serving.

  3. To serve, drizzle each plate with 1 to 2 teaspoons of the balsamic glaze (store any remaining glaze in the refrigerator for another use); top with cooked tuna. Spoon salsa over tuna.

*Test Kitchen Tip:

If fresh mango and/or pineapple is not available, use canned fruit instead.

**Test Kitchen Tip:

We do not recommend using a sugar substitute for this recipe.

***Test Kitchen Tip:

The glaze can be made ahead and stored in the refrigerator for up to 1 month.

Nutrition Facts (per serving)

263 Calories
5g Fat
18g Carbs
36g Protein
Nutrition Facts
Servings Per Recipe 2
Calories 263
% Daily Value *
Total Fat 5g 6%
Saturated Fat 1g 5%
Cholesterol 55mg 18%
Sodium 69mg 3%
Total Carbohydrate 18g 7%
Total Sugars 13g
Protein 36g
Vitamin C 24.8mg 124%
Calcium 59mg 5%
Iron 1.8mg 10%
Potassium 749mg 16%
Folate, total 21.5mcg
Vitamin B-12 2.8mcg
Vitamin B-6 1.4mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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