Tuna, mango and black-bean salad is a crowd pleaser
Get a fresh taste of the Caribbean with this tuna dish, which you can grill or broil in about 25 minutes, then serve with tangy lime dressing. What gives the dish its sparkle is an easy combination of bright flavors, deriving from the islands’ tradition of mixing influences from many different cultures.
The ingredient list offers alternative choices to suit individual needs and shopping possibilities. The pantry shelf can help out; to keep to a fast timetable, go with the canned tuna and canned beans, for example.
MANGO AND BLACK BEAN SALAD WITH GRILLED TUNA
(Preparation and cooking time 20 to 25 minutes)
1 pound tuna steaks, or two 9-ounce cans chunk light tuna in water, drained
151/2-ounce can black beans, or 11/2 cups cooked dry-packaged black beans, rinsed and drained
1 large ripe mango, peeled, cubed (see note)
2 plum tomatoes, chopped
1/2 medium cucumber, chopped
4 green onion and tops, sliced
Island Lime dressing (recipe follows)
1/4 cup crumbled reduced-fat feta cheese
Grill tuna over medium-hot coals, or broil 6 inches from heat source, until fish is tender and flakes with a fork, 4 to 5 minutes on each side.
Cool several minutes and cut into 1-inch pieces. Alternatively, rinse and drain canned tuna and cut into 1-inch pieces.
Combine tuna chunks, beans, mango, tomatoes, cucumber and green onions in a bowl; drizzle with Island Lime Dressing and toss. Spoon salad onto lettuce-lined plates; sprinkle with feta cheese.
Makes 4 servings, 11/4 cups each.
Note: One 20-ounce can crushed pineapple in juice, drained, can be substituted for the mango. Optional garnish: sliced avocado and mint sprigs.
ISLAND LIME DRESSING
2 or 3 tablespoons olive or vegetable oil
1 tablespoon lime juice
1 tablespoon white wine vinegar
1 tablespoon water
1/2 teaspoon dried mint leaves
1/4 teaspoon dried tarragon leaves
Whisk all ingredients in small bowl; refrigerate until serving time.
Makes 1/3 cup.
Nutrition information per complete salad serving (without avocado garnish): 326 cal., 33 g pro., 12 g fat, 31 g carbo., 525 mg sodium, 10 g dietary fiber, 52 mg chol.
Recipe from Bean Education and Awareness Network.