Tuna with Black Bean & Mango Salsa Click image to enlarge
Course: Main
Dish: Fish
Serves: 4
Nutritional information per serving:
Calories: 521
Protein: 26.3g
Carbs: 29.6g
Sugars: 16.6g
Fat: 8.0g
Sat Fat: 1.6g
Fibre: 6.9g
Sodium: 1.1g

 

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Canned tuna contains primary fat-soluble antioxidants that support muscle function


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Tuna with Black Bean & Mango Salsa

20 minutes to prepare and cook. Serves 4.

Ingredients:
4 tuna steaks
4 Tbsp light soy sauce
1 Tbsp olive oil
Seasoning
 
For the salsa:
400g can black beans, drained
400g can mango slices, drained and finely chopped
2 chillies, chopped
Juice of 1 lime
6 spring onions, chopped
Method:
1. Marinate the tuna steaks in the soy sauce whilst preparing the salsa.
2. For the salsa, combine the black beans, chopped mango, chillies, lime juice and spring onions.
3. Heat a griddle plate or BBQ.
4. Dry the tuna on kitchen paper, rub with olive oil and season well.
5. Place the tuna on a griddle or barbecue and cook for about two minutes each side – this will depend on the thickness of the tuna, but avoid overcooking.
6. Serve tuna immediately with mango salsa.
 
Hints and Tips:
Using canned foods minimises mess – they are already prepared in the can and don’t create leftover food waste.

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