Tuna with Mango Salsa

This recipe, using a mango salsa, would also work well with salmon. The capsaicin found in jalapeños may relieve joint pain. And the omega-3 fatty acids in the tuna or salmon may help with inflammation. At the very least, this tasty recipe is a healthy alternative to a night of fried chicken or fish fingers.

Yield: 4 servings


1 tsp sunflower oil
3 Tbsp white wine
1 can (15-oz.) refried beans
4 tuna or salmon steaks, 5 oz. each
Salt and fresh ground pepper
1 small ripe mango, peeled, pitted and finely chopped
4 shallots, peeled and chopped
1-2 green jalapeño chiles, seeded and chopped
1-2 garlic cloves, peeled and minced
3 ripe but firm tomatoes, seeded and chopped
2 Tbsp fresh cilantro, chopped
Flat-leaf parsley sprigs, to garnish


Preheat the oven to 400°F. Lightly coat an oven-proof casserole dish with the sunflower oil. Place the wine and beans into the dish and heat through while preparing the remaining ingredients. Lightly rinse the tuna (or salmon) steaks, pat dry, season and reserve. Stir together the mango, shallots, chiles, garlic, tomatoes and cilantro.

Beat the refried beans in the dish until smooth, then place the tuna (or salmon) on top of the beans. Reduce the heat to 325°F. Spoon over the mango salsa, cover and cook for 1 hour. Garnish with parsley sprigs and serve with rice and a salad.

The Ultimate Insanely Superhot Chili Pepper Cookbook, Michael Harwood (Chartwell Books, 2009

Published September 2011

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