Broiled Tuna with Mango Vinaigrette
A nectar is a fruit juice that includes the fruit pulp and is invariably sweetened. It makes a nice basis for a quick, low-fat salad dressing. The yellow bell pepper is here because it has a mild, sweet flavor and contributes nice color to this dish, but you could just as easily use a red pepper.
3/4 pound tuna steak
3/4 teaspoon salt
2 cloves garlic
1/2 cup mango nectar
2 tablespoons red wine vinegar
1 tablespoon olive oil
3 tablespoons chopped fresh mint
1-1/2 cups cooked pinto beans or canned (rinsed and drained)
1 yellow bell pepper, diced
1 cup halved cherry tomatoes
3 scallions, thinly sliced
1 Preheat the broiler. Sprinkle the tuna with 1/4 teaspoon of the salt. Broil the tuna 4 inches from the heat, turning once, for 7 minutes, or until the fish just flakes when tested with a fork. Set aside to cool, then cut into bite-size pieces.
2 In a small pot of boiling water, cook the garlic for 2 minutes to blanch. Drain and finely chop.
3 In a large bowl, combine the remaining 1/2 teaspoon salt, the garlic, mango nectar, vinegar, oil, and mint. Stir in the beans, bell pepper, tomatoes, and scallions, tossing to combine.
4 Gently fold in the tuna and serve warm, at room temperature, or chilled. Makes 4 servings
Makes 4 servings.
Per serving: 261 calories, 4.9g total fat (0.8g saturated), 41mg cholesterol, 7g dietary fiber, 27g carbohydrate, 28g protein, 479mg sodium.