Pan-Seared Tuna with Mandarin Orange Pico De Gallo
Living Lean: Pan-Seared Tuna with Mandarin Orange Pico De Gallo
Vegetable oil spray
1/2 cup chopped onion
1/2 tsp. bottled minced garlic
1 TBS balsamic vinegar or red wine vinegar
1 tsp brown sugar, firmly packed
1 11 oz can mandarin orange sections, canned in light syrup, drained
1/3 cup chopped tomato
1/3 cup chopped avocado
1 TBS lime juice
1/8 to 1/4th tsp. crushed red pepper flakes
2 tuna steaks ( about 1 pound total)
Spray a medium saucepan with vegetable oil. Place over medium high heat. Add onion and garlic and cook until onion in tender, about 5 minutes.
Stir in vinegar, brown sugar and pepper flakes. Cook and stir until sugar dissolves, about 2 to 3 minutes.
Remove from heat and stir in remaining ingredients except tuna. Set aside
Rinse fish and pat dry. Set aside.
Spray a large skillet with vegetable oil. Place over medium high heat. Add fish to hot skillet and cook about 5 minutes per side, or until fish flakes easily when tested with a fork. Cut each steak in half to make four portions. Serve fish with mandarin orange mixture.
Calories: 205 kcal
Protein: 24 grams
Carbs: 13 grams
Total Fat: 7 grams
Saturated Fat: 2 grams
Polyunsaturated Fat: 1 gram
Monounsaturated Fat: 2 grams
Cholesterol: 58 mg
Sodium: 73 mg