Ripe, sweet mangos are at the height of their season. They make a great accompaniment for pan-seared fresh tuna. Simply saute the tuna and top it with this mango salsa for a quick summer meal.
It takes a few minutes to cut a mango into cubes. Here’s an easy method. Stand the mango on the thick end and cut it in half on each side sliding the knife down the side of the stone. Run a large spoon around the edge of the flesh and scoop it out. Cut the pulp into 1/4-inch pieces. Do this over a bowl to catch the juices.
The mango salsa recipe adds flavor and color to the meal but, if you’re in a hurry, use 1/4 cup bought mango chutney instead.
Fred Tasker’s wine suggestion: Tuna is a fish-with-red-wine dish. Maybe a soft, sweet Australian shiraz.
Helpful Hints:
Add another jalapeno pepper if you like your salsa hot.
A quick way to defrost frozen peas is to place them in a colander and run hot tap water over them
Countdown:
• Make mango salsa.
• Prepare other ingredients.
• Make rice.
• Saute tuna.
Shopping list:
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 1 ripe mango, 1 lime, 1 small bottle honey, 1 small bunch cilantro, 1 jalapeno pepper, 3/4 pound tuna steak, 1 package microwave brown rice and 1 package frozen peas.
Staples: Canola oil, reduced-fat vinaigrette dressing, salt and black peppercorns.
Tuna and Mango Salsa
Recipe by Linda Gassenheimer
1 cup mango cubes
1 Tbsp. lime juice
1 Tbsp. honey
2 Tbsp. chopped fresh cilantro
1 jalapeno pepper, seeded and chopped
Salt and freshly ground black pepper
1 tsp. canola oil
3/4 lb. fresh tuna steaks
Cut mango in half around the pit. Hold the mango with cut side up. Scoop out pulp with a large spoon. Cut into 1/4-inch pieces. Mix lime juice, honey, cilantro and jalapeno pepper together. Toss with mango. Add salt and pepper to taste.
Heat oil in a nonstick skillet over medium-high heat. Sear tuna for 2 minutes. Turn and sprinkle salt and pepper to taste on the cooked side. Sear second side 2 minutes for a 1/2-inch thick tuna steak. For a 1-inch tuna steak, lower heat and cook 2 more minutes. Remove to two dinner plates, spoon salsa on top and serve.
Per serving: 303 calories (13 percent from fat), 4.4 g fat (0.7 g saturated, 1.8 g monounsaturated), 78 mg cholesterol, 41 g protein, 24.7 g carbohydrates, 2.7 g fiber, 65 mg sodium.
Yield 2 servings.
Brown Rice Salad
Recipe by Linda Gassenheimer
1 package microwave brown rice
2 tsp. canola oil
1 cup frozen peas, defrosted
2 Tbsp. reduced-fat vinaigrette dressing
Salt and freshly ground black pepper
Microwave rice according to package instructions. Measure 1 1/2 cups rice and reserve remaining rice for another time. Add peas, dressing and salt and pepper to taste.
Per serving: 243 calories (26 percent from fat), 7 g fat (0.7 g saturated, 3.7 g monounsaturated), 1 mg cholesterol, 5.9 g protein, 39.5 g carbohydrates, 4.9 g fiber, 15 mg sodium.
Yield 2 servings.
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