Tuna with Mango Salsa and Couscous
Tuna is a great source of lean protein (the serving in this recipe will give you 27 grams) and is low in fat. The couscous ups the protein content, too, and is a good source of fibre. Fruit and veg provide a full spectrum of vitamins for the ideal post-workout meal.
1 tuna steak
1 tbsp olive oil
½ mango, cubed
½ tbsp chopped fresh mint
¼ red or yellow capsicum, cubed
2 tbsp chopped shallots
1 tbsp chopped fresh coriander
½ red chilli, chopped finely
½ clove of garlic, crushed
1 tbsp lime juice
Salt and pepper to taste
• 70g couscous
• Salt and pepper to taste
Ingredients
For the tuna:1 tuna steak
1 tbsp olive oil
Salt and pepper
For the mango salsa:½ mango, cubed
½ tbsp chopped fresh mint
¼ red or yellow capsicum, cubed
2 tbsp chopped shallots
1 tbsp chopped fresh coriander
½ red chilli, chopped finely
½ clove of garlic, crushed
1 tbsp lime juice
Salt and pepper to taste
Lime wedges
For the couscous• 70g couscous
• Salt and pepper to taste
Method
Preheat a non-stick frying pan, add the oil and sear the seasoned tuna for one minute on each side.
Toss together the mango, mint, capsicum, shallots, coriander, chilli, garlic, lime juice, salt and pepper.
Prepare the couscous according to the packet instructions and pile onto the plate. Add the fish and salsa and serve with lime wedges. Season with salt and pepper.- Source:
- Men's Health
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