Low-Cal Dinner
Seared Tuna Steak
with Mango Salad
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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Healthy, because
Even smarter
Tuna is a great source of protein because it is lean. This recipe is a low calorie dinner that will fill you up and provide you with plenty of nutrients.
Serve this with a side of rice for a more complete meal.
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Tbsps olive oil
- 2 young Fennel bulb (cut into large chunks)
- 2 shallots (halved lengthways)
- 2 cloves garlic cloves (roughly chopped)
- ⅞ cup Orange juice
- 1 Saffron
- ¾ cup sun-dried tomatoes (in oil)
- ½ Mango (chopped)
- cayenne pepper
- sugar
- 4 Tuna steak (6 oz each)
- 2 Tbsps light Sesame seeds
- 2 Tbsps light Sesame seeds
- 4 Limes
- 1 handful cilantro
How healthy are the main ingredients?
Orange juiceolive oilSesame seedsgarlic cloveFennel bulbshallotPreparation steps
1.
Heat 2 tbsp oil in a pan. Add the fennel, shallots and garlic and fry for 1-2 minutes, then add the orange juice and saffron. Add the tomatoes and cook, with the lid ajar, for 8-12 minutes.
2.
Add the mango and season to taste with salt, cayenne pepper and a pinch of sugar.
3.
Brush the tuna steaks with the remaining oil and season with salt and ground black pepper. Grill on the hot barbecue for around 2 minutes on each side so that the center remains raw (or longer, depending on the desired cooking level).
4.
Use a slotted spoon to arrange the vegetables on plates. Cut the tuna in half and place on top of the vegetables. Mix the sesame seeds together and scatter over each plate. Serve garnished with lime and coriander.
