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20 minute dinner recipes

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Fresh Tuna Salad with Tropical Fruits

http://www.eatingwell.com/recipes/fresh_tuna_salad_with_tropical_fruits.html

From EatingWell:  Spring 2003

Colorful and sweet tropical fruit contrasts with slightly bitter salad greens and meaty tuna steak in this healthy main-dish salad recipe. Good-quality tuna is key to the success of this fish recipe. The secret to buying fresh fish is to ask to smell it: the tuna should smell briny, clean and fresh, like the ocean on a spring morning, not like the tidal flats on a hot summer afternoon. Do not use fresh pineapple juice, which has an enzyme that “cooks” the fish as it marinates.

4 servings | Active Time: 45 minutes | Total Time: 1 hour 20 minutes

Ingredients

Tuna Salad

Pineapple-Mint Vinaigrette

Preparation

  1. To marinate tuna: Whisk 3 tablespoons pineapple juice concentrate, 1/4 cup water, soy sauce, honey and 1/4 teaspoon pepper in a small bowl. Place tuna steak in a shallow pan. Pour the marinade over the tuna; turn to coat. Cover and marinate in the refrigerator for 45 minutes, turning twice.
  2. To prepare the vinaigrette: Whisk pineapple juice concentrate, water, vinegar, mint, salt and pepper in a small bowl; slowly whisk in oil.
  3. To cook the tuna: Remove tuna from the marinade and pat dry. Heat 2 teaspoons oil in a large skillet over medium heat. Add tuna; cook until browned and just opaque in the center, 4 to 6 minutes per side. Transfer tuna to a cutting board; let stand for 5 minutes.
  4. To finish the salad: Combine greens, radicchio, mango and kiwis in a large bowl. Pour on 1⁄3 cup of the vinaigrette and toss to coat. Divide salad among 4 plates.
  5. Cut tuna into 1/4-inch-thick slices. Top each salad with tuna and drizzle with the remaining vinaigrette. Serve immediately.

Nutrition

Per serving : 421 Calories; 18 g Fat; 3 g Sat; 14 g Mono; 44 mg Cholesterol; 36 g Carbohydrates; 31 g Protein; 4 g Fiber; 486 mg Sodium; 1141 mg Potassium

2 1/2 Carbohydrate Serving

Exchanges: 2 fruit, 1 vegetable, 4 very lean protein, 3 1/2 fat

Tips & Notes