Method to make Mango Tuna Salad within only 10 minutes

This colorful, low-carb mango tuna salad is one of the most popular and easiest Paleo meals. Made with fresh, ripe avocados and sesame-coated Ahi tuna, this salad is a satisfying and filling meal. It is packed with fresh mango, avocado, and crispy wonton strips, and is perfect for a light lunch or snack. Depending on your taste, you can add a bit more fish, too, if you prefer.

Mango Tuna Salad Recipes

Mango and Tuna Salad

A mango tuna salad is a great way to satisfy your sushi craving and keep your health on track. It is rich in omega 3 and has a high protein content. So, if you're looking for a savory dish, this one is an excellent option.

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Course: Salad

Cuisine: INTERNATIONAL

Diet: Low Calorie

Keyword: mango, mango salad, tuna, tuna salad

CookingStyle: Handcrafted Cooking

Prep Time: 5 minutes minutes

Cook Time: 5 minutes minutes

Total Time: 10 minutes minutes

Servings: 2 serves

Calories: 120kcal

Author: James Anderson

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Equipment

pan

Ingredients

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• 1/2 can tuna
• 1 mango cubed
• 1/2 red bell pepper julienned
• 1/2 cup spinach
• Salt and pepper
• 1/2 tsp chia seeds
• 1/2 tsp oregano
• 1/2 tsp thyme
• 1 tbsp lime juice
• 1 tsp butter

Instructions

• Melt the butter in a pan.
• Add the tuna and toss for 2 minutes.
• Add salt, pepper, oregano, thyme and toss for 3 minutes. Take off the heat. Let it cool down.
• Combine the bell pepper, mango, spinach, and tuna.
• Add lime juice, more salt and pepper.
• Add chia seeds on top and serve.

Video

https://www.youtube.com/watch?v=mwjkh4llscU

Notes

You can use any variety of tuna that you prefer. For instance, you can use Yellowfin tuna in your salad. It has a unique flavor and is common on sushi menus. When combining mango and orange, it will be a great combination of the two flavors. Using orange juice will give the salad a more tropical and exotic flavor. If you want a healthy salad, try adding some fresh kiwi slices and fresh mango slices.

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Nutrition

Serving: 2serves | Calories: 120kcal | Carbohydrates: 19g | Protein: 10g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 16mg | Sodium: 116mg | Potassium: 380mg | Fiber: 3g | Sugar: 16g | Vitamin A: 2820IU | Vitamin C: 81mg | Calcium: 48mg | Iron: 2mg

© Food And Meal

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the Spoonacular Database, whenever available, or otherwise other online calculators.

Pin Recipe

Alternative Method: Grilled Mango Tuna Salad

Ingredients:

• 1 lb (450g) fresh tuna steaks
• 2 ripe mangoes, peeled, pitted, and sliced
• 1 red onion, thinly sliced
• 1 red bell pepper, halved and deseeded
• 1 yellow bell pepper, halved and deseeded
• 2 tablespoons olive oil
• Salt and pepper to taste
• For the dressing:
  • 3 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon honey
  • 1 clove garlic, minced
  • Salt and pepper to taste

Instructions:

1. Marinate the Tuna:
   • In a small bowl, combine 2 tablespoons of olive oil, salt, and pepper. Brush the mixture over the fresh tuna steaks. Allow the tuna to marinate for about 15-20 minutes while you prepare the grill.
2. Preheat the Grill:
   • Preheat your grill to medium-high heat. If you’re using a gas grill, set it to around 400°F (200°C). If you’re using a charcoal grill, wait until the coals are white and glowing.
3. Grill the Tuna:
   • Place the marinated tuna steaks on the grill grates. Grill for about 2-3 minutes on each side for rare to medium-rare tuna. Adjust the cooking time according to your preference. Be cautious not to overcook the tuna, as it can become dry.
4. Grill the Veggies:
   • While grilling the tuna, place the red and yellow bell pepper halves on the grill, skin side down. Grill until the skin becomes charred and blistered, about 4-5 minutes. Remove the peppers from the grill, let them cool for a minute, then peel and slice them into strips.
5. Prepare the Dressing:
   • In a small bowl, whisk together 3 tablespoons of olive oil, 2 tablespoons of balsamic vinegar, 1 tablespoon of honey, minced garlic, salt, and pepper. Set the dressing aside.
6. Assemble the Salad:
   • On a serving platter, arrange the grilled mango slices, sliced red onion, and grilled bell pepper strips.
7. Slice the Tuna:
   • Once the grilled tuna steaks have rested for a minute, slice them into thin pieces.
8. Final Touch:
   • Gently place the sliced grilled tuna on top of the prepared salad. Drizzle the balsamic dressing over the salad and tuna.
9. Serve:
   • This Grilled Mango Tuna Salad is best enjoyed immediately while it’s still warm. The smoky grill flavor adds a delightful dimension to the sweet and savory combination of mango and tuna.

Tips for making Mango Tuna Salad

Cooking Tips

• Preheat the Grill: Make sure your grill is hot and well-oiled before you start. This prevents sticking and ensures those beautiful grill marks.
• Tuna Temperature: For a perfect medium-rare tuna, aim for an internal temperature of 125°F (52°C). Use an instant-read meat thermometer for accuracy.
• Mango Maturity: Choose ripe mangoes that give slightly to gentle pressure when squeezed. They should be fragrant and juicy.
• Marinade Time: Don’t over-marinate the tuna. 15-20 minutes is sufficient to infuse the flavors without compromising the tuna’s texture.
• Watch the Peppers: Keep a close eye on the bell peppers as they grill. You want them charred but not overly blackened.
• Rest the Tuna: Allow the grilled tuna to rest for a minute before slicing. This lets the juices redistribute, keeping the tuna tender and succulent.

Serving Suggestions

• Garnishes: Sprinkle fresh cilantro, mint leaves, or toasted sesame seeds over the salad for extra freshness and crunch.
• Sides: Serve with a side of jasmine rice or quinoa for a heartier meal, or with a crusty baguette for a lighter option.
• Beverages: Pair with a glass of chilled white wine, a fruity rosé, or a tropical fruit smoothie for a refreshing drink that complements the flavors.
• Spicy Kick: Add a touch of spice with sliced jalapeños or red pepper flakes for those who enjoy some heat.
• Different Presentations: Try wrapping the salad in large lettuce leaves for a fun twist on lettuce wraps or serve it in crispy wonton cups for an elegant appetizer.

Frequently Asked Questions about Mango Tuna Salad

• Can I use canned tuna for this recipe? While fresh tuna is recommended for grilling, you can use high-quality canned tuna in a pinch. However, it won’t provide the same smoky flavor as grilled tuna.
• How do I choose the perfect mango? Look for mangoes that yield slightly when gently pressed, have a sweet fragrance, and vibrant, unblemished skin.
• Can I prepare this salad in advance? You can marinate the tuna and prepare the dressing ahead of time. However, it’s best to grill the tuna and assemble the salad just before serving to keep it fresh.
• What can I substitute for balsamic vinegar in the dressing? If you don’t have balsamic vinegar, rice vinegar or apple cider vinegar can be used as substitutes.
• How do I store leftovers? Leftover Mango Tuna Salad can be stored in an airtight container in the refrigerator for up to one day. Keep the grilled tuna separate if possible and drizzle the dressing just before serving to maintain freshness.

Whisk your taste buds away to a tropical paradise with our Mango Tuna Salad recipe. Learn how to grill tuna to perfection and create a colorful masterpiece. Subscribe for more culinary adventures.

James Anderson

Sous Chef at Food And Meal Restaurant

I'm James F Anderson, a noted sous chef from London and a Le Cordon Bleu alumnus. My career began in a Michelin-starred Parisian eatery, where my blend of classic and contemporary cooking, using seasonal ingredients, earned accolades. Recognized in culinary publications and on cooking shows, I’m committed to mentoring aspiring chefs and delivering memorable dining experiences, marking me as a standout talent in the culinary world.