Fish and Shellfish: Fish Dishes: Mango and Black Bean Salad with Grilled Tuna

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

Author: American Dry Bean Board
Date: June 07, 2007

Serves: 4 person(s)
Yield: 4 x 1 cup servings

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

Ingredients:

    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.

Related Recipes:

Nutritional Information
(Per Serving)

Calories:326 cals
Kilojoules:1,365 kJ
Fat:12.0 g
Carbohydrates:31.0 g
Protein:33.0 g
Cholesterol:52.0 mg
Sodium:525 mg
Saturated Fat:2.0 g
Fiber:10.0 g
Calcium:131.0 mg
Total Sugars:18.0 g

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