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Friday, July 29, 2016

Coriander-Crusted Tuna with Black Bean Salsa

                                       





This Southwestern tuna has a spicy crust made with coriander, cumin, and black pepper. Serve with warm flour tortillas, and garnish with sliced avocado. .

Yield: 4 servings (serving size: 1 tuna steak and about 3/4 cup salsa)

Ingredients
1  tablespoon  ground coriander
1  teaspoon  ground cumin
3/4  teaspoon  kosher salt, divided
1/4  teaspoon  black pepper
4  (6-ounce) tuna steaks (about 1 inch thick)
1  tablespoon  olive oil
1  cup  diced plum tomato (about 3 tomatoes)
1/2  cup  chopped yellow bell pepper
1/4  cup  sliced green onions
3  tablespoons  chopped fresh cilantro
2  tablespoons  fresh lime juice
1  (15-ounce) can no-salt-added black beans, rinsed and drained
Cilantro sprigs (optional)

Preparation
1. Combine coriander, cumin, 1/2 teaspoon salt, and black pepper in a small bowl. Rub spice mixture evenly over both sides of fish.

2. Heat oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 2 minutes on each side or until desired degree of doneness. Remove from heat.

3. Combine tomato and next 5 ingredients (through beans) in a medium bowl. Stir in remaining 1/4 teaspoon salt, and toss well. Serve salsa with fish. Garnish with cilantro sprigs, if desired.

Nutritional Information
Calories:356 (31% from fat)
Fat:12.3g (sat 2.6g,mono 5.2g,poly 2.9g)
Protein:43.9g

Laura Zapalowski, Cooking Light, APRIL 2008 

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