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Title:   Pepper Seared Tuna With Cool Mango Relish

Nutrition facts

Serving Size 1/4 of recipe
Amount per serving
Calories 252 Calories from Fat 0
Hide Daily Values % Daily Value*
Total Fat 2g 3%
  Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrates 18g 6%
  Dietary Fiber 2g
Protein 40g
Vitamin A 0%     Vitamin C 0%
Calcium 0%     Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.


Pepper Seared Tuna With Cool Mango Relish

6tablespoons chopped fresh cilantro, plus whole leaves for garnish
salt to taste
1/2teaspoon black pepper, coarsely ground
(6-ounce) fresh tuna steaks
nonstick cooking spary

Peel mangoes and dice the flesh into 1/4-inch pieces. Transfer to a small bowl. Add chopped cilantro and a pinch of salt and mix well. Place mango relish in the refrigerator to chill for at least 30 minutes.

Lightly press coarsely ground black pepper into one side of each tuna steak. Sprinkle with salt. Place the fish, pepper-side down, in a large skillet coated with nonstick cooking spray. Cook on both sides over medium-high heat until the fish is seared on the outside but still pink in the center. Cut seared tuna on the bias into 1/2-inch-thick slices.

Mound mango relish in the center of each plate. Arrange tuna slices so they overlap and form a circle around the relish. Garnish with whole fresh cilantro leaves.

Serves: 4

Prep Time: 8 min.

Cook Time: 4 min.

Nutrition Score per serving:

% Fat7%
g Fat2 g; 0.4 g saturated
% Carbs29%
g Carbs18 g
% Protein64%
g Protein40 g
g Fiber2 g
mg Sodiumn/a
% Calciumn/a
g Calciumn/a

WW Points: 5
Cal: 252 ; Fat: 2 ; Fiber: 2

last edit by blozzom, 9/24/2006 2:40:41 PM

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High Protein   Meat   RECIPES   seafood  

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