Pan Seared Tuna with Curry Mango Sauce Recipe
Pan Seared Tuna with Curry Mango Sauce

By Linda Gassenheimer

Here's a novel way to use those luscious mangoes now at the height of their season: Puree them with curry and fresh ginger to create a spicy Asian sauce for tuna steaks.

Peeling a mango and removing the pulp can be messy. Try this easy method: Steady the mango upright on a cutting board with the narrow side facing you.

With a serrated knife, slice off each side of the mango as close to the seed as possible. Hold one of the halves, peel side down, in the palm of your hand and scoop out the pulp with a spoon. Repeat with the other half.

The timing in this recipe is for a 1-inch thick tuna steak. It will be very rare in the center. If you like it more well done, saute an 1 extra minute on each side.

The sauce tastes even better the next day. Save extra sauce and use on grilled pork or chicken.

Short cut tip: Omit the rice with caramelized onions recipe given. Instead, make a quick cooking rice. To complete the meal serve the tuna and rice with some sliced tomatoes.

Wine Suggestion: These sweet and spicy flavors would go well with a semi-dry Riesling.

Helpful Hints:

-- Any type of sweet onion can be used for the rice dish.

-- To save cleaning up time, use the same skillet for the onions and tuna. There's no need to wash the skillet in between.

COUNTDOWN:

-- Saute onions.

-- Place water for rice on to boil.

-- Make mango sauce.

-- Cook rice.

-- Make tuna.

Pan Seared Tuna with Curry Mango Sauce

1 medium mango (about 1 pound to make 1 cup mango puree)

3 tablespoons fresh lime juice

1/2 teaspoon ground ginger

2 teaspoons curry powder

1 scallion, sliced

1/4 cup water

2 teaspoons olive oil

3/4 pound fresh tuna, cut into 2 portions

Salt and freshly ground black pepper

Pan Seared Tuna with Curry Mango Sauce Directions:

Process mango pulp, lime juice, ginger and curry powder in a food processor or blender until smooth. Remove and stir in the scallion and water. Set aside.

Heat oil in a medium nonstick skillet over medium high. Sear tuna 2 minutes. Turn and salt and pepper the cooked side. Sear second side 2 minutes. Remove to 2 dinner plates and spoon mango sauce on top. Serve the remaining sauce at the table. Makes 2 servings.

Per serving: 290 calories (21 percent from fat), 6.8 g fat (1.2 g saturated, 3.8 g monounsaturated), 78 mg cholesterol, 40.9 g protein, 16.0 g carbohydrates, 2.3 g fiber, 64 mg sodium.

RICE WITH CARAMELIZED ONIONS

3 teaspoons olive oil, divided use

1 medium Vidalia onion, thinly sliced (2 cups)

1/2 cup Basmati rice

Salt and freshly ground black pepper

Directions:

Heat 2 teaspoons olive oil in a medium-size nonstick skillet on medium heat. Add onion and saute 10 minutes or until golden.

Bring a large saucepan with 3 quarts water to a boil. Add the rice, stir once or twice and boil 10 minutes. Drain and toss with remaining 1 teaspoon olive oil. Add the caramelized onions. Add salt and pepper to taste. Makes 2 servings.

Per serving: 275 calories (24 percent from fat), 7.2 g fat (1.1 g saturated, 5.1 g monounsaturated), no cholesterol, 4.6 g protein, 47.7 g carbohydrates, 2.6 g fiber, 7 mg sodium.

SHOPPING LIST

Here are the ingredients you'll need for tonight's dinner.

To buy: 1 medium mango (about 1 pound ), 3 limes, 1 bottle ground ginger, 1 small bunch scallions, 1 medium Vidalia onion, 3/4 pound fresh tuna, 1 jar curry powder and 1 small package Basmati rice.

Staples: Olive oil, salt and black peppercorns.

Linda Gassenheimer is the author of 14 cookbooks including her newest, "The Flavors of the Florida Keys" and "Mix 'n' Match Meals in Minutes for People with Diabetes"

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Recipes: "Pan Seared Tuna with Curry Mango Sauce"

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