Mango and Black Bean Salad with Grilled Tuna

Mango and Black Bean Salad with Grilled Tuna

Get a taste of the tropics with this high-fiber bean and tuna salad.

Rating:

4 stars 4 stars 4 stars 4 stars (46 ratings made) Rate
Serves: 4 person(s) Change

Preparation Time: 25 mins
Cooking Time: 10 mins
Extra Time: 45 mins
(for cooking of dry beans, if using)

Yield: 4 x 1 cup servings

Diabetes-Friendly Recipe Low-Carb Recipe High-Fiber Recipe High-Calcium Recipe

Ingredients Convert to Imperial

  • 0.45 kg tuna steaks or 2 cans (9 oz each) chunk light tuna in water, drained
  • 1 can (15 oz) black beans or 1 cups cooked dry-packaged black beans, rinsed, drained
  • 1 large ripe mango, peeled, cubed
  • 2 plum tomatoes, chopped
  • 1/2 medium cucumber, chopped
  • 4 green onions and tops, sliced
  • 2 Tbsp olive or vegetable oil
  • 1 Tbsp lime juice
  • 1 Tbsp white wine vinegar
  • 1 Tbsp water
  • 1/2 tsp dried mint leaves
  • 1/4 tsp dried tarragon leaves
  • 8 lettuce leaves (to line plates)
  • 1/4 cup crumbled reduced-fat feta cheese

Directions:

SALAD: Grill tuna over medium-hot coals, or broil 6 inches from heat source until fish is tender and flakes with a fork, 4 to 5 minutes on each side. Cool several minutes and cut into 1-inch pieces. Or, rinse and drain canned tuna and cut into 1-inch pieces.

Combine tuna, beans, mango, tomatoes, cucumber, and green onions in bowl; drizzle with Island Lime Dressing and toss. Spoon salad onto lettuce-lined plates; sprinkle with feta cheese.

ISLAND LIME DRESSING: In a small bowl, whisk together olive oil, lime juice, vinegar, water, mint, and tarragon. Refrigerate until serving time.

Variations:

Any canned or dry bean variety can be substituted for another.

One (20 oz.) can crushed pineapple in juice, drained, can be substituted for the mango.

Prepared vinaigrette can be substituted for the Island Lime Dressing.

If desired, garnish salad with avocado and mint sprigs.

Serving suggestions are not included in nutritional analysis.

Thanks to American Dry Bean Board