Grilled Tuna Steaks with Mango Herb Salsa
August 24, 2012 by admin
Filed under Choosing Lingerie
Summer makes us long for the grill. But by the end of the season, even our favourite burgers and dogs can feel a bit tired.
So to keep your grilling interesting, we came up with a speedy grilled tuna dish that packs tons of big, bold flavours. For our recipe, we used tuna steaks, which are thick, meaty pieces cut from the fish in the opposite direction than a fillet. You also could use salmon steaks, which often include the bone (which helps the flesh hold together on the grill). Swordfish also would work in this recipe.
We kept the prep simple with just a light coating of oil and a bit of salt and pepper. We wanted to let the flavour of the tuna shine. But to ensure we also could taste the fresh flavours of summer, we top the tuna with a cross between a fruit salsa and an herby chimichurri. It goes together in about 2 minutes with the help of a food processor.
GRILLED TUNA STEAKS WITH MANGO HERB SALSA
Start to finish: 20 minutes
Servings: 4
1/2 cup packed fresh parsley leaves
1/4 cup packed fresh oregano leaves
1/4 cup fresh mint leaves
3 tablespoons olive oil, divided
3 tablespoons red wine vinegar
2 cloves garlic
1/2 teaspoon red pepper flakes
Zest and juice of 1 lemon
2 mangos, peeled, pitted and diced
Salt and ground black pepper
Four 6-ounce tuna steaks
Heat the grill to high.
In a food processor, combine the parsley, oregano, mint, 2 tablespoons of the olive oil, the red wine vinegar, garlic, red pepper flakes, and the lemon zest and juice. Process until well chopped, scraping down the bowl as needed. Add the mango and pulse once or twice to combine and lightly chop. Season with salt and pepper, then set aside.
Rub the tuna steaks on all sides with the remaining 1 tablespoon olive oil, then season them with salt and pepper. Grill the steaks for 2 to 3 minutes per side for medium-rare. Serve topped with the salsa.
***
Nutrition information per serving (values are rounded to the nearest whole number): 420 calories; 170 calories from fat (40 per cent of total calories); 19 g fat (3.5 g saturated; 0 g trans fats); 65 mg cholesterol; 21 g carbohydrate; 41 g protein; 3 g fiber; 200 mg sodium.
