Tuna with Pear Salsa

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

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( 2 Ratings)

2 Ratings

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The Quick Take & Nutrition Info

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The Quick Take:

Calories 130
Fat 1 1/2g
Saturated Fat 0g
Sodium 300mg

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 130
Calories from Fat: 15),

% Daily Value

Total Fat: 1 1/2g; 1 1/2%
(Saturated Fat 0g, 0% Trans Fat 0g 0% ),
Cholesterol: 60mg; 60%;
Sodium: 300mg; 300%;
Total Carbohydrate: 8g; 8%
(Dietary Fiber 2g 2% Sugars 5g 5% ),
Protein: 23g; 23%

% 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.

Prep Time 10 min
Total Time 1 hr 15 min
Servings 6

Ingredients

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)

Directions

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.

Did You Know?

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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.

Reviews

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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!

1 - 1 of 1 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/23/2012. NOTE: We do not include optional ingredients in our calculations.