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Chia Crusted Tuna with Fruit Salsa

Chia Crusted Tuna with Fruit Salsa

Chef Robert The Happy Diabetic

tuna
Ingredients
  • ¼ c fresh mango (or use canned)
  • ¼ c fresh pineapple (or use canned)
  • 2 fresh strawberries
  • 1 t fresh lime juice
  • 1 T leaf fresh cilantro
Instructions
  1. Peel and dice the mango and pineapple. Place them into a bowl. Add the diced strawberries, lime juice, and cilantro. Set aside.
  2. Add the balsamic vinegar, water, and brown sugar to a small non-stick skillet. Simmer over low heat for about 10-12 minutes, or until it reaches the thickness of maple syrup. Stir often. The glaze will coat the back of a spoon. Stir frequently to keep from burning. Let cool. This mixture will thicken as it cools and can be made a day ahead of time. Balsamic glaze can be stored in the refrigerator for up to a month.
  3. Season the tuna with cracked pepper.
  4. Spread the chia seeds on a plate. Press each tuna fillet in the chia seeds to evenly coat one side, then set aside.
  5. Place the fish into a non-stick oven able pan lightly coated with canola oil. Place the tuna in a preheated 425 degree oven. Roast the tuna for about 10-12 minutes. The cooked fish will be firm to the touch and the internal temperature will be about 120 degrees for medium rare. Remove from the oven and let the fish rest for 2-3 min.
  6. Place the fish on the plate. Top with fruit salsa and a zig-zag drizzle of the balsamic glaze.

 

Serving size: 4

Calories: 196

Fat: 4.31g

Carbohydrates: 26.17

Sugar: 18.53g

Fiber: 5.81g

Protein: 12.97g

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