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Blackened Tuna with Mango Salsa

What you need

1/3 cup fresh cilantro, finely chopped
1/2 tablespoon ground cayenne pepper
2 teaspoons honey
2 jalapeno peppers, seeded and minced, or to taste
1 tablespoon fresh lime juice
1 ripe mango, peeled, seeded and diced
1 1/2 tablespoon paprika
1/2 tablespoon pure red chili powder
1/3 cup finely diced red onion
1 teaspoon kosher or sea salt
1/4 tablespoon freshly ground white pepper
2 four-ounce sashimi-grade Ahi or yellowfin tuna filets

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How to do it

1. In a medium, non-reactive bowl, drizzle the honey over the mango; stir well and refrigerate for 30 minutes to an hour. Stir in the onion, jalapenos and lime juice; cover and refrigerate for at least one additional hour, to allow the flavors to blend. Stir in the cilantro just before serving.

2. Mix all of the blackening spices together on a plate, and dredge the tuna on all sides.

3. Heat a lightly greased cast iron skillet until nearly smoking and sear the fish over high heat until desired doneness - about 15 – 30 seconds per side for rare; about 1 minute each side for medium-rare.Thinly slice and arrange the tuna on two plates; garnish each serving with about 1/4 cup of the salsa.

4. Serve immediately.Nutrition (per serving): 251 calories, 2.3g total fat, 44.2mg cholesterol, 94.5mg sodium, 943mg potassium, 30.3g carbohydrates, 5.8g fiber, 21.4g sugar, 30.4g protein.

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Nutrition

Calories
300.31cal ( 15.02% of daily need)
Fat
2.44g ( 3.76% of daily need)
Saturated Fat
0.6g ( 3.76% of daily need)
Carbohydrates
27.39g ( 9.13% of daily need)
Sugar
19.69g ( 21.88% of daily need)
Cholesterol
66.3mg ( 22.1% of daily need)
Sodium
1280mg ( 55.65% of daily need)
Protein
43.94g ( 87.88% of daily need)
Selenium
155.67µg ( 222.39% of daily need)
Vitamin B3
33.09mg ( 165.45% of daily need)
Vitamin A
5028.76IU ( 100.58% of daily need)
Vitamin B6
1.97mg ( 98.46% of daily need)
Vitamin C
52.81mg ( 64.01% of daily need)
Vitamin B12
3.54µg ( 58.93% of daily need)
Phosphorus
525.82mg ( 52.58% of daily need)
Potassium
1173.02mg ( 33.51% of daily need)
Vitamin E
4.4mg ( 29.36% of daily need)
Magnesium
88.99mg ( 22.25% of daily need)
Fiber
5.38g ( 21.53% of daily need)
Vitamin K
21.98µg ( 20.93% of daily need)
Vitamin B2
0.35mg ( 20.47% of daily need)
Vitamin D
2.89µg ( 19.27% of daily need)
Iron
3.3mg ( 18.35% of daily need)
Vitamin B1
0.27mg ( 18.12% of daily need)
Manganese
0.32mg ( 16% of daily need)
Folate
54.81µg ( 13.7% of daily need)
Copper
0.25mg ( 12.56% of daily need)
Vitamin B5
0.89mg ( 8.94% of daily need)
Zinc
1.16mg ( 7.73% of daily need)
Calcium
50.46mg ( 5.05% of daily need)

Breakdown

Proteins
57.19%
Fat
7.15%
Carbs
35.66%
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only.

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