Live Right, Live Well

Grilled Tuna with Zesty Tropical-Fruit Salsa

Vitamin-rich tropical-fruit salsa is a fresh and flavorful accompaniment to heart-healthy tuna.

Grilling fish is a snap: Just 10 minutes for every inch of thickness. Tuna steaks can be even faster -- 6 to 8 minutes -- since they can be eaten rare. Rich in antioxidants, potassium and vitamins A and C, this zesty tropical-fruit salsa complements the heart-healthy, protein-rich tuna. Even the avocados are full of good-for-you nutrients, including monounsaturated fat, lots of potassium and antioxidants to help fight cancer. Select ripe yet firm nectarines, mango and avocado for easier dicing. This makes a big batch of salsa, so refrigerate any leftovers.

Makes 4 tuna steaks and 5 1/4 cups salsa (8 servings of 2/3 cup each)

Ingredients
4 tuna steaks, about 6 to 8 oz. each
2 teaspoons olive oil

Tropical Salsa
1 large, ripe mango, peeled, seeded and diced
1 large, ripe nectarine, seeded and diced
1 1/4 cups diced fresh pineapple
1/3 cup finely diced red bell pepper
1/2 cup finely diced red onion
1 large garlic clove
1 jalapeno pepper, seeded and finely minced
1 large, ripe avocado, peeled, seeded and diced
3 tablespoons lime juice
3 tablespoons finely minced cilantro
1/4 teaspoon kosher salt

Directions
1. Gently combine all salsa ingredients in a medium bowl. Let sit for 30 minutes before serving to allow flavors to blend.

2. Preheat grill to medium heat, and lightly oil grill grates.

3. Coat both sides of tuna steaks lightly with olive oil.

4. Place tuna directly on grill grates, cooking on one side for 3 to 4 minutes. Turn and cook for another 3 or 4 minutes or to desired doneness.

5. Serve immediately with salsa. Refrigerate leftover salsa.

Nutrition information (1 tuna steak + 2/3 cup salsa):
375 calories
58 g protein
15 g carbohydrates
8 g fat (1 g saturated)
110 mg cholesterol
155 mg sodium
57 mg calcium
2.3 mg iron
887 IU vitamin A
43 mg vitamin C
3 g fiber

 

 


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