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Tuna Steaks with Fruit Salsa

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  • Prep 15 min
  • Total 30 min
  • Servings 2
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Betty Crocker's Heart Healthy Cookbook shares a recipe! Serve this hearty fish with fruit salsa that’s ready in just 30 minutes – perfect for a dinner.
Updated Aug 19, 2010
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Ingredients

Fruit Salsa

  • 1 can (11 ounces) pineapple and mandarin orange segments, drained, coarsely chopped
  • 1 tablespoon chopped red onion
  • 2 teaspoons chopped fresh cilantro
  • 2 teaspoons lime juice
  • 1/8 teaspoon salt
  • 1/2 to 1 jalapeño chili, seeded, chopped (2 to 3 teaspoons)

Tuna Steaks

  • 1 tablespoon packed brown sugar
  • 1 tablespoon fresh lime juice
  • 2 swordfish, tuna or halibut steaks, 3/4 inch thick (4 ounces each)

Steps

  • 1
    In medium microwavable bowl, mix all salsa ingredients. Microwave on High 1 1/2 to 2 minutes, stirring once, until thoroughly heated. Cover to keep warm.
  • 2
    Set oven to broil. Spray broiler pan rack with cooking spray.
  • 3
    Mix brown sugar and lime juice in small bowl. Arrange tuna steaks on rack in broiler pan. Brush with brown sugar mixture.
  • 4
    Broil with tops 4 to 6 inches from heat 4 to 5 minutes on each side or until fish flakes easily with fork, brushing occasionally with brown sugar mixture. Serve fish with salsa.

Tips from the Betty Crocker Kitchens

  • tip 1
    Tuna and swordfish also contain Omega-3 fatty acids, which have heart-protective benefits. Another way to help your heart and your body is to increase your physical activity. Exercising regularly builds healthy muscles (your heart is a muscle), joints and bones and reduces the risk of heart disease, cancer and diabetes.

Nutrition

220 Calories, 5g Total Fat, 20g Protein, 22g Total Carbohydrate, 19g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
220
Calories from Fat
50
Total Fat
5g
8%
Saturated Fat
1 1/2g
7%
Trans Fat
0g
Cholesterol
60mg
20%
Sodium
210mg
9%
Potassium
710mg
20%
Total Carbohydrate
22g
7%
Dietary Fiber
2g
6%
Sugars
19g
Protein
20g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
35%
35%
Calcium
4%
4%
Iron
6%
6%
Exchanges:
0 Starch; 1 1/2 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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