Coriander-Crusted Tuna with Black Bean Salsa [Bulkbites.com]

• Servings: 4
• Time: 10 minutes

Tuna is protein-rich and contains a number of essential nutrients like potassium, sodium, vitamin A, vitamin C, magnesium, vitamin B6, iron, vitamin C, vitamin B12, vitamin D, vitamin A and calcium. Eating tuna helps to lower the blood pressure levels and helps the muscles to grow and develop. Black beans are rich in protein, potassium, calcium, iron, magnesium and vitamin B6. Including black beans in the diet helps to control the blood sugar levels in the body.

Nutrition

• calories: 367
• protein: 47
• carbs: 22
• fat: 9
• saturated fat: 1.83
• polyunsaturated fat: 2.31
• monounsaturated fat: 3.9
• cholesterol: 72
• sodium: 91
• potassium: 569
• dietary fiber: 1.25
• sugars: 1.39
• vitamin a: 47
• vitamin c: 10
• calcium: 42
• iron: 2
• magnesium: 0
• complex carbs: 19.36
• other fats: 0.96

Ingredients

• 1 dash Salt, table
• 1 dash Spices, pepper, black
• 1 tbsp Spices, coriander seed
• 1 sprigs Coriander (cilantro) leaves, raw
• 1 tablespoon Oil, olive, salad or cooking
• 0.25 tbsp Ground cumin
• 1 unit Bell pepper (green/yellow/red)
• 4 can Fish, tuna, white, canned in water, without salt, drained solids
• 0.25 1 cup Chopped Green Onions
• 3 plum tomato Tomatoes, red, ripe, raw, year round average
• 3 1/2 cup Bush's Best, Black Beans
• 1 fl oz Lime juice, raw

Instructions

• In a bowl, mix salt, black pepper, cumin and coriander. Rub this mixture evenly across both sides of fish.
• Heat a little oil in the pan over medium heat. Add fish and cook evenly on both sides until it is sufficiently cooked. Remove from the pan and keep it aside.
• In another bowl, mix tomato, green onions, bell pepper, black beans, lime juice and cilantro. Add a little salt. Toss well.
• Serve salsa with fish. If desired, garnish the fish with cilantro sprigs.