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Tuna is Tops

You've heard of omega-3s and you may know that tuna is a super source. Omega 3s are a special kind of heart-smart fatty acid that helps to reduce risk of heart disease.

7 ratings : 1 review

Tuna with Pear Salsa

Turn ordinary broiled fish into extraordinary with a kicky fruit salsa. From eatbetteramerica.

Prep Time:10 min

Start to Finish:1 hr 15 min

makes:6 servings

Pear Salsa
1	large unpeeled pear, chopped (1 1/2 cups)
1	medium hot or mild yellow chile, chopped (2 tablespoons)
2	medium green onions, chopped (2 tablespoons)
2	tablespoons chopped fresh cilantro
2	teaspoons grated lemon peel
2	tablespoons lemon juice
1/2	teaspoon salt
Tuna
6	small yellowfin tuna, swordfish or halibut fillets (1 1/2 lb)

1.	In small glass or plastic bowl, mix all pear salsa ingredients. Cover; refrigerate at least 1 hour to blend flavors but no longer than 24 hours.
2.	Set oven control to broil. Spray broiler pan rack with cooking spray. Place fish on rack in broiler pan. Broil with tops about 4 inches from heat about 5 minutes or until fish flakes easily with fork. Serve tuna topped with salsa.

Nutritional Information

1 Serving: Calories 130 (Calories from Fat 15); Total Fat 1 1/2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 60mg; Sodium 300mg; Total Carbohydrate 8g (Dietary Fiber 2g, Sugars 5g); Protein 23g Percent Daily Value*: Vitamin A 4%; Vitamin C 15%; Calcium 2%; Iron 2% Exchanges: 1/2 Other Carbohydrate; 0 Vegetable; 3 Very Lean Meat Carbohydrate Choices: 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 3 oz-equivalents Meat & Beans

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1 Review

This recipe is really good! The pear salsa compliments the tuna steak very well! I would recommend dicing the pear into very small pieces. When I made the dish, my pear pieces were a bit large and made the salsa a bit awkward to eat. Anyway, the dish is low in calories, and high in protein and taste! Try it!
Posted at 8:01 PM on July 9 2007 by falcon , Bettendorf IA