Heart Healthy Fish Recipes

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[#4e3124][size 2][size 4]P[/size]AN-[size 4]S[/size]EARED [size 4]T[/size]UNA WITH [size 4]M[/size]ANDARIN [size 4]O[/size]RANGE [size 4]P[/size]ICO DE [size 4]G[/size]ALLO
Serves 4[/size][/#4e3124] [font "Times"]Vegetable oil spray

1/2 cup chopped onion

1/2 teaspoon bottled minced garlic

1 tablespoon balsamic vinegar or red wine vinegar

1 teaspoon brown sugar, firmly packed

1 11-ounce can mandarin orange sections, canned in light syrup, drained

1/3 cup chopped tomato

1/3 cup chopped avocado

1 tablespoon lime juice

1/8 to 1/4 teaspoon crushed red pepper flakes

2 tuna steaks (about 1 pound total)
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[font "Times"]Spray a medium saucepan with vegetable oil. Place over medium-high heat. Add onion and garlic and cook until onion is tender, about 5 minutes.

Stir in vinegar, brown sugar and pepper flakes. Cook and stir until sugar dissolves, about 2 to 3 minutes.

Remove from heat and stir in remaining ingredients except tuna. Set aside.

Rinse fish and pat dry. Set aside.

Spray a large skillet with vegetable oil. Place over medium-high heat. Add fish to hot skillet and cook about 5 minutes per side, or until fish flakes easily when tested with a fork. Cut each steak in half to make 4 portions. Serve fish with mandarin orange mixture.
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[font "Times"]Calories: 205 kcal[/font]
[font "Times"]Protein: 24 g[/font]
[font "Times"]Carbohydrates: 13 g[/font]
[font "Times"]Total Fat: 7 g[/font]
[font "Times"]Saturated Fat: 2 g[/font]
[font "Times"]Polyunsaturated Fat: 1 g[/font]
[font "Times"]Monounsaturated Fat: 2 g[/font]
[font "Times"]Cholesterol: 58 mg[/font]
[font "Times"]Sodium: 73 mg[/font]