1、Chia-Crusted Oven-Roasted Tuna with Mango Fruit Salsa

  • Makes: 2 servings
  • Serving Size: 1 tuna fillet and 1/3 cup salsa each
  • Carb Grams Per Serving: 18
  • Chia-Crusted Oven-Roasted Tuna with Mango Fruit Salsa recipe



    Add strawberries, cilantro, and lime juice. Toss to combine. Set aside.
  • Balsamic Glaze:***In a small nonstick saucepan combine brown sugar, balsamic vinegar, and the water. Bring to boiling; reduce heat. Simmer, uncovered, 10 to 12 minutes or until mixture reaches the consistency of maple syrup and coats the back of a spoon; stir frequently. Let stand to cool completely (mixture will thicken as it cools).
  • Chia-Crusted Tuna:Thaw tuna, if frozen. Preheat oven to 425 degrees F. Sprinkle tuna with the pepper. Spread chia seeds on a plate. Press each tuna fillet into the chia seeds to evenly coat one side.
  • Chia-Crusted Tuna:Coat a shallow nonstick or foil-lined baking pan with the canola oil. Place tuna, chia seed sides up, in prepared baking pan. Roast 10 to 12 minutes or until tuna is firm to the touch and an instant-read thermometer inserted in centers registers 145 degrees F (centers may still be pink); do not turn tuna over during roasting. Remove tuna from the oven; let stand 2 to 3 minutes before serving.
  • Chia-Crusted Tuna:To serve, drizzle each plate with 1 to 2 teaspoons of the balsamic glaze (store any remaining glaze in the refrigerator for another use); top with cooked tuna. Spoon salsa over tuna.
  • Recipe Tip

    *Test Kitchen Tip: If fresh mango and/or pineapple is not available, use canned fruit instead. **Test Kitchen Tip: We do not recommend using a sugar substitute for this recipe. ***Test Kitchen Tip: The glaze can be made ahead and stored in the refrigerator for up to 1 month.


    2、Mango Sorbet with Gingered Fruit Salsa

  • Makes: 10 servings
  • Carb Grams Per Serving: 29
  • Mango Sorbet with Gingered Fruit Salsa recipe


    • 3cups chopped mango (about 3 large)
    • 18 1/4- ounce cancrushed pineapple (light syrup pack)
    • 2cups sliced bananas (2 large)
    • 1/4 cup frozen orange juice concentrate, thawed
    • 2tablespoons finely chopped crystallized ginger
    • 1cup chopped mango (about 1 large)
    • 1cup chopped strawberries
    • 1/2 cup blueberries
    • 1tablespoon snipped fresh mint
    • Fresh mint leaves


    1. In a large bowl combine the 3 cups mango, undrained pineapple, bananas, and orange juice concentrate.Place small portions of this mixture at a time in food processor bowl or blender container. Cover and process or blend until smooth. Pour into a freezer container; stir in 1 tablespoon of the ginger. Cover and freeze for 8 hours or overnight or until firm.
    2. To make salsa, in a small bowl combine the 1 cup mango, the strawberries, blueberries, remaining 1 tablespoon crystallized ginger, and snipped mint. Cover and chill up to 1 hour.
    3. Break frozen mango mixture into small chunks. (If necessary, let mixture stand at room temperature for 30 minutes to soften before breaking into chunks.) Place small portions at a time into a food processor bowl.* Cover and process until fluffy. If desired, return to freezer container and freeze. Or, serve immediately in dessert dishes topped with the salsa. Garnish with mint leaves. Makes 10 servings.

    3、Pistachio-Crusted Grouper with Mango-Pomegranate Salsa

  • Makes: 4 servings
  • Serving Size: 3 1/2ounces cooked fish and about 1/3 cup salsa each
  • Carb Grams Per Serving: 21
  • Pistachio-Crusted Grouper with Mango-Pomegranate Salsa recipe


    • 1pound fresh or frozen skinless grouper fillets, about 1/2 inch thick
    • Nonstick cooking spray
    • 1/2 cup whole wheat panko (Japanese-style bread crumbs)
    • 1/3 cup finely chopped, unsalted roasted pistachio nuts
    • 1/4 teaspoon salt
    • 1/4 teaspoon black pepper
    • 1/4 cup refrigerated or frozen egg product, thawed, or 1 egg, beaten
    • 1 recipeMango-Pomegranate Salsa (below)
    • 3/4 cupchopped, peeled mango
    • 1kiwifruit, peeled and chopped
    • 1/4 cuppomegranate seeds
    • 1tablespoonthinly sliced green onion tops
    • 1/4 teaspoonshredded lime peel
    • 1tablespoonlime juice
    • 1/8 teaspooncrushed red pepper
    • Dashsalt


    1. Preheat oven to 425 degrees F. Thaw fish if frozen. Rinse fish; pat dry with paper towels. Cut fish into 3- to 4-inch pieces; set aside. Line a 15x10x1-inch baking pan with foil. Coat foil with cooking spray; set aside.
    2. In a shallow dish stir together panko, pistachio nuts, salt, and pepper. Pour egg into another shallow dish. Dip one piece of the fish in egg, turning to coat completely. Allow excess to drip off. Dip fish into panko mixture, turning to coat. Place in prepared pan. Repeat with the remaining fish pieces.
    3. Bake 8 to 12 minutes or until fish flakes easily when tested with a fork. Serve fish with Mango-Pomegranate Salsa.
    4. In a small bowl combine mango, kiwifruit, pomegranate seeds, green onion tops, lime peel, lime juice, crushed red pepper, and salt.

    4、Oven-Roasted Fish with Peas and Tomatoes

  • Makes: 4 servings
  • Serving Size: 1 piece of fish with about 2/3 cup vegetables
  • Carb Grams Per Serving: 13
  • Oven-Roasted Fish with Peas and Tomatoes recipe


    • 1 1/4 pounds fresh or frozen skinless cod or ocean perch fillets
    • 2cups loose-pack frozen peas, thawed
    • 1cup fresh button mushrooms, halved
    • 3/4 cup grape tomatoes
    • 1 small onion, cut into very thin wedges
    • 4teaspoons olive oil
    • 1/4 teaspoon salt
    • 1/4 teaspoon ground black pepper
    • Nonstick cooking spray
    • 2teaspoons snipped fresh dillweed or 1/2 teaspoon dried dillweed


    1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. If necessary, cut fish into four serving-size pieces.
    2. Preheat oven to 425 degrees F. In a medium bowl, combine peas, mushrooms, tomatoes, and onion. Drizzle with 3 teaspoons of the olive oil and sprinkle with half the salt and pepper; toss to coat. Line a 15x10x1-inch baking pan with foil and lightly coat with nonstick cooking spray. Spoon vegetables onto one side of the pan. Roast for 10 minutes.
    3. Arrange fish fillets beside vegetable mixture in pan, turning under any thin portions. Brush fish with the remaining 1 teaspoon olive oil and sprinkle with the remaining salt and pepper. Stir vegetable mixture. Roast about 12 minutes more or until fish flakes easily when tested with a fork and vegetables are tender.
    4. To serve, transfer fish and vegetables to four serving plates. Sprinkle with dillweed.


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