Spicy Mango Molasses Glazed Tuna Garnished with Citrus Braised Wild Fennel Recipe

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Spicy Mango Molasses Glazed Tuna Garnished with Citrus Braised Wild Fennel
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Ingredients:

  • 4 oz julienned wild fennel
  • 1 cup orange juice , plus 1 cup
  • 2 tbsp sugar
  • 2 tbsp lime juice
  • 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 8 oz tuna
  • salt and pepper
  • oil
  • 8 (1/4-inch) slices baguette bread

Directions:

  1. Submerge fennel in small pot with 1 cup orange juice. Season with salt. Cover pot and cook over medium high flame until tender, about 5 to 10 minutes.
  2. In a small kettle mix chopped mango, sugar, remaining 1 cup orange juice, lime juice, cinnamon, nutmeg, salt and hot red pepper sauce. Heat rapidly, and then reduce to a simmer. Cook for about 20 to 30 minutes.
  3. Season tuna, to taste, with salt and pepper. Add oil to skillet and preheat over medium flame. Sear both sides of tuna. Cook until tuna is about medium done. Remove from heat and slice into 8 slices.
  4. Grill or toast baguette bread. Spread 1 side of each slice with spicy mango molasses.
  5. Arrange seared tuna and braised wild fennel on top of the bread.
  6. Glaze the top of the sandwich with mango molasses.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 73.19 Kcal (306 kJ)
Calories from fat 13.21 Kcal
% Daily Value*
Total Fat 1.47g 2%
Cholesterol 10.77mg 4%
Sodium 27.18mg 1%
Potassium 163.79mg 3%
Total Carbs 7.75g 3%
Sugars 6.55g 26%
Dietary Fiber 0.4g 2%
Protein 6.99g 14%
Vitamin C 22.2mg 37%
Vitamin A 0.3mg 9%
Iron 0.3mg 2%
Calcium 9.7mg 1%
Amount Per 100 g
Calories 91.2 Kcal (382 kJ)
Calories from fat 16.46 Kcal
% Daily Value*
Total Fat 1.83g 2%
Cholesterol 13.42mg 4%
Sodium 33.88mg 1%
Potassium 204.11mg 3%
Total Carbs 9.65g 3%
Sugars 8.16g 26%
Dietary Fiber 0.5g 2%
Protein 8.71g 14%
Vitamin C 27.7mg 37%
Vitamin A 0.4mg 9%
Iron 0.4mg 2%
Calcium 12.1mg 1%

* 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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Recipe Tags

Weightwatchers Points

  • 1.5
    Points
  • 2
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • low cholesterol

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