Grilled Tuna with Mango Salsa

I love the meaty and dense texture of tuna. It’s an excellent source of protein, loaded in minerals and vitamins and a rich source of the omega-3 essential fats. Omega-3 helps reduce inflammation and helps improve the ratio of good (HDL) cholesterol to potentially harmful (LDL) cholesterol. 

Serves 4
recipe adapted from All Recipes
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2 cloves garlic, chopped
1/3 cup white wine
1/4 cup lemon juice
2 tablespoons soy sauce
2 tablespoons olive oil
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
4 tuna steaks (can also use swordfish or salmon)
1 tablespoon chopped fresh parsley

Mango Salsa:
1 ripe mango, peeled, pitted, and diced (about 1 1/2 cups)
1/2 medium red onion, finely chopped
1 Jalapeño chili, minced (include ribs and seeds for a hotter taste)
1 small cucumber, peeled and diced (about 1 cup)
3 tablespoons fresh cilantro (coriander) leaves, chopped
3 tablespoons fresh lime juice
Salt and pepper to taste

In a glass baking dish, combine the garlic, white wine, lemon juice, soy sauce, olive oil, salt and pepper. Mix just to blend. Place tuna steaks into the marinade, and refrigerate for 1 hour, turning frequently.

Preheat an outdoor grill for high heat, and lightly oil the grate. Grill tuna steaks for 3 to 4 minutes on each side (if tuna steaks are thin, adjust time accordingly). Garnish with parsley.

For the salsa, combine all of the ingredients in a bowl. Season to taste with salt and pepper. If the salsa ends up being a little too hot or acidic for your taste, you can temper it by adding some diced avocado.

The Culinary Chase’s Note: For the salsa, substitute the cucumber for red bell pepper or chopped jicama for a crunchy texture.  Ideally, tuna should be cooked medium-rare, seared very quickly over high heat, preferably on a grill.  Cooked fish will keep three to four days in the refrigerator. Leftover cooked tuna is excellent as a salad topper. Reheating is not recommended, unless you chop and add gently at the end of a cream sauce until just warmed through. Serve over rice or pasta.  I had some left over and used it the next day in linguine with chili.