Caribbean-style tuna with salsa recipe

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  • Serves 2
  • 10 mins to prepare and 30 mins to cook
  • 491 calories / serving
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HE CARIBTUNAMANGOSALSA

Half fill a medium saucepan with water and bring to the boil. Add the rice, stir once, bring back to the boil and cook for 25 minutes or until tender. While the rice is cooking, prepare the salsa. Put the mango in a bowl and stir in the coriander, chilli and lime juice; set aside

Next, prepare the tuna. Put the peppercorns, crushed chillies and sea salt into a pestle and mortar and pound until roughly crushed. Stir in the ground allspice and thyme, mix thoroughly and spread onto a plate. Rub both sides of the tuna with the spices until evenly coated.

Heat the oil in a large nonstick frying pan over a medium heat. Add the tuna steaks and cook for 1½-2 minutes on each side until browned and slightly pink on the inside. Drain the rice in a colander and return to the saucepan. Toss with the spring onions. Serve the tuna on a bed of the rice with a spoonful of fresh mango salsa and lime wedges for squeezing. 

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  • Ingredients

  • 100g easy cook brown rice
  • 1tsp whole black peppercorns
  • ½tsp dried crushed chillies
  • ½tsp flaked sea salt
  • ¼tsp ground allspice
  • 2tsp finely chopped fresh thyme leaves
  • 300g fresh tuna steaks
  • 1tbsp olive oil
  • 6 spring onions, trimmed and diagonally sliced
  • lime wedges, to serve
  • ½ ripe but firm mango, peeled and finely diced
  • 2tbsp finely chopped fresh coriander
  • 1/2 red chilli, deseeded and finely diced
  • freshly squeezed juice ½ lime
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  • Energy 2069kj 491kcal 25%
  • Fat 14.2g 20%
  • Saturates 3g 15%
  • Sugars 10.1g 11%
  • Salt 1.5g 25%

of the reference intake
Carbohydrate 48.6g Protein 40.3g Fibre 3.7g

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