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Yellowfin Tuna with Spicy Mango Salsa
Close your eyes and imagine this: cooked to perfection yellowfin tuna with a beautiful crust of mixed peppercorns, fennel seeds – can you smell them – and coriander.
Prep Time
20 mins
Cook Time
20 mins
Total Time
24 mins
Servings: 4 people
Calories: 300 kcal
Course:
Dinner
Cuisine:
International
Ingredients
- 4 yellowfin tuna
- 1 tablespoon fennel seeds
- 1 tablespoon coriander seeds
- 1 tablespoon whole mixed peppercorns
- 1 tablespoon sea salt
- black pepper
FOR THE SPICY MANGO SALSA (3 cup)
- 3 mangoes ripe, peeled and cut into ¼ inch dice
- 1 medium red onion peeled and cut into small dice
- 1 Jalapeño stemmed, seeds removed, and minced
- 1 ½ teaspoon ginger minced
- 1 tablespoon sriracha hot chili sauce
- ¼ cup lemon juice
- salt and pepper to taste
Instructions
SPICY MANGO SALSA
- In a large ceramic bowl combine the mangoes, onions, jalapeno, ginger, Sriracha, and lemon juice, and blend well. Season with salt and pepper. Use or refrigerate.
Cup of Yum
YELLOWFIN TUNA
- In a mortar, crush the fennel seeds, coriander seeds, mixed peppercorn, sea salt, and regular pepper together until all seeds are crushed.Place the rub on a plate, add the yellowfin tuna and coat them well on both sides.
- Meanwhile, heat to high heat a non-stick skillet. Once the skillet is hot, rub some olive oil over the yellowfin tuna and place the oiled side into the pan. Sear on high for 1 ½ to 2 minutes per side.
- Remove from the skillet when done: they should be pink in the middle, sprinkle more olive oil over it, and gently squeeze lemon over each tuna.
- Spread some of the spicy mango salsa in the middle of the plate and place the yellowfin tuna over it.
Notes
- Storage: You can easily store this fish and the mango salsa in the fridge.
- Make-Ahead: You can prepare the mango salsa the day before and let it rest in the refrigerator overnight. The flavors will continue to bind.
- Crushing the seeds the day before can be of help.
- Refrigerator: The tuna and mango salsa will last 3-4 days in the refrigerator in an airtight container.
- Freezer: Freeze the tuna for up to 3 months. While you can freeze the salsa, it may not retain its original texture.
Nutrition Information
Calories
300kcal
(15%)
Carbohydrates
28g
(9%)
Protein
43g
(86%)
Fat
2g
(3%)
Saturated Fat
1g
(5%)
Trans Fat
1g
Cholesterol
66mg
(22%)
Sodium
166mg
(7%)
Potassium
1104mg
(32%)
Fiber
4g
(16%)
Sugar
23g
(46%)
Vitamin A
1795IU
(36%)
Vitamin C
67mg
(74%)
Calcium
46mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 300
% Daily Value*
| Calories | 300kcal | 15% |
| Carbohydrates | 28g | 9% |
| Protein | 43g | 86% |
| Fat | 2g | 3% |
| Saturated Fat | 1g | 5% |
| Trans Fat | 1g | 50% |
| Cholesterol | 66mg | 22% |
| Sodium | 166mg | 7% |
| Potassium | 1104mg | 23% |
| Fiber | 4g | 16% |
| Sugar | 23g | 46% |
| Vitamin A | 1795IU | 36% |
| Vitamin C | 67mg | 74% |
| Calcium | 46mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.