MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"A table, a chair, a bowl of fruit and a violin; what else does a man need to be happy."
-Albert Einstein, Physicist

The refrigerator light goes on...

So I generally do most of the cooking. My wife is a good cook but doesn't really like to all that much. Mind you, she has a fantastic palate and knows when a recipe is good or not as well as what might be wrong with it. Every once in a while she will come up with a recipe. This is one of those and it's really fantastic. The tuna works great with the mango salsa and the combination is not just great tasting but great for you.

Storing Fish and Shellfish

After I buy any fish I generally rinse it well in cold water and place it in an air tight container. I then place the container in the bottom of the refrigerator on top of an ice pack (the type that you would use in a cooler). The ice pack will stay frozen for about 36 hours in the fridge and keep the fish cold without freezing it.

I use a round plastic container (like Tupperware or Rubbermaid) that holds a standard steamer basket.  The fish in the ziplock bag goes on top of the steamer basket in the plastic container.  I then place some ice around the fish and seal the container and place it in the bottom of the refrigerator .  The ice melts slowly and drips to the bottom of the container.   

I often buy frozen shrimp but if I am going to use it quickly I will buy thawed shrimp at the market.  I then shell it and store it in a tightly sealed container on ice.  I donít generally devein shrimp until I am ready to cook it.  


 

Seared Tuna with Wasabi-Mango Salsa



Servings = 4 | Serving size =4 ounces tuna with salsa

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

This recipe makes great leftovers.

Serve with Coconut Rice or Coconut Rice - Low Sodium Version or Brown Rice or Cilantro Lime Rice or Cilantro Lime Rice - Low Sodium Version

1 large mango (peeled and diced)
1/4 small red onion (chopped)
1/4 cup cilantro (coarsely chopped)
1/4 tsp salt
1/2 tsp cumin
1/2 tsp wasabi paste
1/4 tsp sugar
4 4 ounce tuna steaks (thick cut)
1/8 tsp salt
fresh ground black pepper (to taste)
1 tsp sesame oil
1 lime (cut into wedges)

Mix the mango, red onion, cilantro, salt, cumin, wasabi, and sugar together in a glass or non-reactive bowl. Place in refrigerator to chill. (This may be made as far ahead as the day before.)

Rinse the tuna steaks, pat dry, and sprinkle salt and grated pepper over both sides.

Put the sesame oil in a large non-stick skillet over medium-high heat. Put the tuna steaks in the pan and allow to cook 4-5 minutes on each side (for rare steaks).

Serve over Coconut Rice, topped with the chilled salsa. Place a lime wedge on each plate, to be squeezed over the salsa.

Nutrition Facts

Serving size = 4 ounces tuna with salsa

Servings = 4

.

Amount Per Serving

Calories 234 Calories from Fat 62
  % Daily Value
Total Fat 7g 11%
    Saturated Fat 2g 8%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 43mg 14%
Sodium 267mg 11%
Total Carbohydrates 16g 5%
    Dietary Fiber 2g 7%
    Sugars 13g  
Protein 27g  
Vitamin A 63% Vitamin C 47%
Calcium 2% Iron 8%
Vitamin K 7 mcg Potassium 451 mg
Magnesium 67 mg