Food & Drink

Dinner for 2: Pan-Seared Tuna is Speedy

Tuna Mango Salsa.
Tuna Mango Salsa. Linda Gassenheimer/TNS

Ripe, sweet mangos are at the height of their season. They make a great accompaniment for pan-seared fresh tuna. All you have to do is saute the tuna and top it with this mango salsa for a quick summer meal.

It takes a few minutes to cut a mango into cubes. Here’s an easy method: Stand the mango on the thick end and cut it in half along each “cheek,” sliding the knife down the side of the stone. Run a large spoon around the edge of the flesh and scoop it out. Cut the pulp into 1/4-inch pieces over a bowl to catch the juices.

The mango salsa recipe adds flavor and color to the meal but, if you’re in a hurry, use 1/4 cup mango chutney instead.

Tuna and Mango Salsa

1 cup mango cubes

1 tablespoon lime juice

1 tablespoon honey

2 tablespoons chopped fresh cilantro

1 jalapeno pepper, seeded and chopped

Salt and freshly ground black pepper

1 teaspoon canola oil

3/4 pound fresh tuna steaks

Cut mango in half around the pit. Hold the mango with cut side up. Scoop out pulp with a large spoon. Cut into 1/4-inch pieces. Mix lime juice, honey, cilantro and jalapeno pepper together. Toss with mango. Add salt and pepper to taste.

Heat oil in a nonstick skillet over medium-high heat. Sear tuna for 2 minutes. Turn and sprinkle salt and pepper to taste on the cooked side. Sear second side 2 minutes for a 1/2-inch-thick tuna steak. For a 1-inch tuna steak, lower heat and cook 2 minutes longer. Remove to two dinner plates, spoon salsa on top and serve.

Per serving: 303 calories (13 percent from fat), 4.4 g fat (0.7 g saturated, 1.8 g monounsaturated), 78 mg cholesterol, 41 g protein, 24.7 g carbohydrates, 2.7 g fiber, 65 mg sodium.

Yield: 2 servings.

Brown Rice Salad

1 package microwavable brown rice

2 teaspoons canola oil

1 cup frozen peas, defrosted under running water

2 tablespoons reduced-fat vinaigrette dressing

Salt and freshly ground black pepper

Microwave rice according to package instructions. Measure 1 1/2 cups rice and reserve remaining rice for another time. Add peas, dressing and salt and pepper to taste.

Per serving: 243 calories (26 percent from fat), 7 g fat (0.7 g saturated, 3.7 g monounsaturated), 1 mg cholesterol, 5.9 g protein, 39.5 g carbohydrates, 4.9 g fiber, 15 mg sodium.

Yield: 2 servings.