Tuna with Pear Salsa

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

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PREP TIME
10 Min
TOTAL TIME
1 Hr 15 Min
SERVINGS
6

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.

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Expert Tips

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.

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Nutrition Information:

1 Serving (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:

0 Starch;
0 Fruit;
1/2 Other Carbohydrate;
0 Skim Milk;
0 Low-Fat Milk;
0 Milk;
0 Vegetable;
3 Very Lean Meat;
0 Lean Meat;
0 High-Fat Meat;
0 Fat;

Carbohydrate Choices:

1/2;

*Percent Daily Values are based on a 2,000 calorie diet.

Review & Comments

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1 - 1 of 1 Reviews View All

Posted 7/9/2007 8:01:05 PM REPORT ABUSE falcon said:

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!