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Coriander-Crusted Tuna with Black Bean Salsa Recipe

Coriander-Crusted Tuna with Black Bean Salsa Recipe

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Coriander-Crusted Tuna with Black Bean Salsa

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Ingredients

Count

Nutrition

105

Calories

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Ingredients:

Serving

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

Directions:

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

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	104.66 Kcal (438 kJ)
Calories from fat	48.11 Kcal
		% Daily Value*
Total Fat	5.35g	8%
Cholesterol	13.89mg	5%
Sodium	433.85mg	18%
Potassium	264.95mg	6%
Total Carbs	4.69g	2%
Sugars	2.57g	10%
Dietary Fiber	1.11g	4%
Protein	8.99g	18%
Vitamin C	35.1mg	59%
Vitamin A	1.4mg	48%
Iron	50.7mg	282%
Calcium	26.1mg	3%

Amount Per 100 g
Calories	87.12 Kcal (365 kJ)
Calories from fat	40.05 Kcal
		% Daily Value*
Total Fat	4.45g	8%
Cholesterol	11.56mg	5%
Sodium	361.15mg	18%
Potassium	220.55mg	6%
Total Carbs	3.9g	2%
Sugars	2.14g	10%
Dietary Fiber	0.93g	4%
Protein	7.49g	18%
Vitamin C	29.2mg	59%
Vitamin A	1.2mg	48%
Iron	42.2mg	282%
Calcium	21.7mg	3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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