Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Tuna Steak with Mango Salsa
30 min.
Time:
530
calories
Calories:
Health Score:
93 / 100
Ingredientsfor
- Ingredients
- 4 Tuna steak (each 6-7 ounces)
- 1 Lime (squeezed)
- salt
- freshly ground peppers
- 1 chili pepper
- 1 ripe Mango
- 2 shallots
- 2 sprigs fresh cilantro
- 3 Tomatoes
- 3 Tbsps Orange juice
- cilantro (for garnish)
Preparation
1.
Rinse fish fillets, pat dry and season with salt, pepper and lime juice. Rinse chile peppers, cut in half (use disposable gloves so pepper juices do not get on hands), remove seeds and finely chop. Peel mango, cut fruit from pit and finely chop. Reserve juice.
2.
Peel shallots and finely dice. Rinse cilantro, shake dry and finely chop the leaves. Rinse tomatoes, cut into quarters, remove seeds and cut into approximately 1/5 inch cubes.
3.
Mix mango, tomato, shallots and cilantro with orange juice and reserved mango juice in a bowl and season with pepper.
4.
Cook fish fillets under an oven broiler, watching carefully, for 2-3 minutes. To serve, place fish on a warm plate and cover with mango salsa. Garnish with cilantro leaves.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 530 cal. | (25 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |