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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