Spicy Tuna-Mango Skewers

Gluten Free
Dairy Free
Health score
48%
Spicy Tuna-Mango Skewers
41 min.
8
120kcal

Suggestions


Are you ready to tantalize your taste buds with a dish that perfectly marries the freshness of ocean flavors with the tropical sweetness of ripe mango? Introducing Spicy Tuna-Mango Skewers! This delightful recipe is not only gluten-free and dairy-free, making it accessible for a variety of dietary preferences, but it’s also designed to impress at your next lunch or dinner gathering.

In just 41 minutes, you can create an elegant, colorful platter that will wow your family and friends. Each bite is a burst of flavor, featuring succulent chunks of fresh tuna marinated in a zesty blend of ginger and orange juice, complemented by the vibrant sweetness of mango. The slight heat from crushed red pepper adds an exciting kick, making these skewers not just a meal, but a culinary adventure.

Perfect as a main course or a light lunch, these skewers are not only low in calories at about 120 kcal each but are also a feast for the eyes. The beautiful contrast between the pink tuna and golden mango makes for an aesthetically pleasing presentation that will have everyone reaching for seconds. With simple preparation and cooking steps, you’ll feel like a gourmet chef without spending hours in the kitchen.

So, if you’re looking to elevate your meal routine with a dish that’s both delightful and healthy, step into a world of flavor with these Spicy Tuna-Mango Skewers. Get ready to savor the perfect blend of spice, sweetness, and freshness!

Ingredients

  • inch bamboo skewers 
  • teaspoons ginger fresh finely grated
  • pound tuna fresh cut into 1-inch cubes
  •  mangos peeled seeded cut into 1-inch cubes
  • tablespoon olive oil 
  • 0.3 cup orange juice freshly squeezed
  • 0.5 teaspoon pepper dried red crushed
  • tablespoons soya sauce 

Equipment

  • bowl
  • baking sheet
  • broiler
  • skewers

Directions

  1. Stir together first 5 ingredients in a medium bowl; set aside 2 tablespoons.
  2. Add tuna to remaining marinade, stirring gently to mix. Cover tuna mixture, and refrigerate 30 minutes to 1 hour, stirring once or twice.
  3. Soak bamboo skewers in cold water at least 30 minutes.
  4. Preheat broiler, and place top rack about 4 inches below element. Thread tuna and mango cubes onto skewers. Arrange skewers on a rimmed baking sheet, and brush with marinade.
  5. Broil 2 minutes. Turn skewers, and broil 1 to 2 more minutes or until tuna reaches medium, with just a bit of pink remaining at the centers. Arrange skewers on plates; drizzle evenly with reserved 2 tablespoons marinade.

Nutrition Facts

Calories120kcal
Protein47.23%
Fat35.43%
Carbs17.34%

Properties

Glycemic Index
20.72
Glycemic Load
2.26
Inflammation Score
-8
Nutrition Score
13.830869571022%

Flavonoids

Cyanidin
0.03mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.45mg
Eriodictyol
0.01mg
Hesperetin
0.93mg
Naringenin
0.17mg
Luteolin
0.01mg
Kaempferol
0.01mg
Myricetin
0.02mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:119.94kcal
6%
Fat:4.68g
7.19%
Saturated Fat:0.99g
6.16%
Carbohydrates:5.15g
1.72%
Net Carbohydrates:4.6g
1.67%
Sugar:4.33g
4.81%
Cholesterol:21.55mg
7.18%
Sodium:276.1mg
12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.03g
28.05%
Vitamin B12:5.35µg
89.11%
Vitamin A:1570.52IU
31.41%
Selenium:20.93µg
29.9%
Vitamin B3:5.31mg
26.55%
Vitamin D:3.23µg
21.55%
Vitamin C:13.34mg
16.17%
Phosphorus:155.83mg
15.58%
Vitamin B6:0.31mg
15.34%
Vitamin B1:0.15mg
10.3%
Vitamin B2:0.16mg
9.6%
Magnesium:34.07mg
8.52%
Vitamin E:1.12mg
7.44%
Vitamin B5:0.68mg
6.84%
Potassium:217.45mg
6.21%
Copper:0.09mg
4.58%
Iron:0.78mg
4.35%
Folate:15.54µg
3.89%
Manganese:0.05mg
2.73%
Zinc:0.41mg
2.71%
Fiber:0.55g
2.18%
Vitamin K:2.28µg
2.17%
Source:My Recipes