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Grilled 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):
Calories: 375
Protein: 58 g
Carbohydrate: 15 g
Fat: 8 g
Saturated Fat: 1 g
Cholesterol: 110 mg
Sodium: 155 mg
Calcium: 57 mg
Iron: 2.3 mg
Vitamin A: 887 IU
Vitamin C: 43 mg
Fiber: 3 g
Kim Galeaz is a registered dietitian and owner of Galeaz Food & Nutrition Communications based in Indianapolis and Jacksonville, Fla. As a culinary-nutrition consultant, writer and spokesperson for the food, beverage and agriculture industry, Kim is passionate about blending great taste with good health in all her culinary creations.
Twitter: @ihavenet
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Grilled Tuna with Zesty Tropical-Fruit Salsa Recipe
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