Sumptuous summer recipes: Part 2

Tuesday, 27 November 2012

Sumptuous summer recipes: Seared tuna with fresh mango salsaFor seasonal eaters, this is the absolute best time of year, as most fruit and veg are ready to be harvested around now, which means they are at their highest nutritional value (as opposed to plants grown out-of-season under unnatural, man-made conditions). Eating seasonal produce is also better for the planet, as fewer resources (such as electricity) are needed to nurture plants into fruition, so they have a smaller carbon footprint.

Seared tuna with fresh mango salsa

Fresh tuna is a brilliant source of omega 3 essential fatty acids, which are believed to help prevent high blood cholesterol, cancer, heart disease, hypertension, rheumatoid arthritis, osteoporosis and neurological disorders like depression, Alzheimer’s disease and dementia. And if that weren’t enough, it also contains a wide variety of vitamins and minerals. Mango fruit is an excellent source of vitamin A and flavonoids like beta-carotene, essential for healthy skin, eyesight, and good health in general.

If mango hasn’t reached your local grocer yet, substitute with pineapple, which contains an enzyme called bromelain – it has anti-inflammatory, anti-clotting and anti-cancer properties. Pineapple is also rich in B-complex vitamins like folates, thiamin, pyridoxine, riboflavin and minerals like copper, manganese and potassium. Potassium is an important component of cell and body fluids, helps controlling heart rate and blood pressure.

3 tablespoons good olive oil, plus extra for searing
1 large red onion, chopped
2 teaspoon peeled, minced fresh ginger
2 teaspoon minced garlic
3 large ripe mangos, peeled, flesh chopped into 1cm cubes
2/3 cup freshly squeezed orange juice
3 teaspoon brown sugar
Sea salt and freshly ground black pepper
2 teaspoon finely chopped jalapeno chilli (or to taste)
4 teaspoon finely chopped fresh basil leaves
4 tuna steaks

1. Combine all the ingredients, except the basil and the tuna steaks, in a bowl and stir to combine. Set aside and allow to stand for at least 20 minutes, to allow the flavours to get acquainted.
2. Heat a frying pan over high heat until very hot. Season the tuna liberally with salt and pepper. Add a drizzle of olive oil to the frying pan and then the tuna steaks. Sear for 2 to 3 minutes on each side, until the outside is browned, but the inside is very rare (or to taste).
3. Stir basil through the salsa and taste it. If you prefer something more tart, add a little balsamic vinegar (only a little!) or lemon juice.
4. Transfer tuna steaks to plates, top with the salsa and serve.
Serves 4


Other articles you may be interested in:
Sumptuous summer recipes part 1
Sumptuous summer recipes part 3
Healthy eating
Sumptuous salmon

Written by

Rachel McGregor is a Cape Town journalist (and part-time narcissist) specialising in food, health and lifestyle-related features. In her spare time she loves to cook and poke fun at hipsters. Sometimes she dreams of giving it all up and becoming a millionaire.

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  1. Sue1N

    Mmm mango and ginger! Two of my favourite ingredients! Thank you!

    6 years ago •

  1. NaturalDiva

    Fresh mango salsa sounds delicious!! And tuna is such a lovely fish. Thank you for the recipe!

    6 years ago •

  1. Hess

    This sounds so delicious – and nutritious!

    6 years ago •

  1. Madziwa

    i tried this recipe last night but but lemon instead of balsamic vinegar !!!
    its awesome !

    6 years ago •

  1. Pseudo_kate

    That sounds absolutely delicious. So keen to try it out!

    6 years ago •

  1. Chocolates

    i usually buy tin tuna, i think fresh tuna is quite pricy and had to find. will try this with tinned tin then.

    7 years ago •

  1. CindyR

    this recipe sounds divine will definetley try it.

    7 years ago •

  1. Noma

    Definitely sharing this recipe with my aunt…

    7 years ago •

  1. Cass1231

    looks good, a bit tricky to find fresh tuna now though..

    7 years ago •

  1. Riekie

    This just sounds divine … thanks

    7 years ago •

  1. Maddy

    Being a vegetarian don’t take fish but am going to try salsa, as a side, it sounds delish.

    7 years ago •

  1. Angelisha

    Will share this with my friends …

    7 years ago •

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