Mangos, fresh tuna make a perfect match

Ripe, sweet mangos are at the height of their season. They make a great accompaniment for pan-seared fresh tuna. Simply saute the tuna and top it with this mango salsa for a quick summer meal.

It takes a few minutes to cut a mango into cubes. Here’s an easy method. Stand the mango on the thick end and cut it in half on each side sliding the knife down the side of the stone. Run a large spoon around the edge of the flesh and scoop it out. Cut the pulp into 1/4 -inch pieces. Do this over a bowl to catch the juices.

The mango salsa recipe adds flavor and color to the meal but, if you’re in a hurry, use 1/4 cup bought mango chutney instead.

Add another jalape?o pepper if you like your salsa hot.

A quick way to defrost frozen peas is to place them in a colander and run hot tap water over them

Tuna is a fish-with-red-wine dish. Maybe a soft, sweet Australian shiraz.

Tuna and Mango Salsa

Yield 2 servings.

1 cup mango cubes

1 tablespoon lime juice

1 tablespoon honey

2 tablespoons chopped fresh cilantro

1 jalapeño pepper, seeded and chopped

Salt and freshly ground black pepper

1 teaspoon canola oil

¾ pound fresh tuna steaks

Cut mango in half around the pit. Hold the mango with cut side up. Scoop out pulp with a large spoon. Cut into ¼-inch pieces. Mix lime juice, honey, cilantro and jalapeño pepper together. Toss with mango. Add salt and pepper to taste.

Heat oil in a nonstick skillet over medium-high heat. Sear tuna for 2 minutes. Turn and sprinkle salt and pepper to taste on the cooked side. Sear second side 2 minutes for a ½-inch thick tuna steak. For a 1-inch tuna steak, lower heat and cook 2 more minutes. Remove to two dinner plates, spoon salsa on top and serve.

Per serving: 303 calories (13 percent from fat), 4.4 g fat (0.7 g saturated, 1.8 g monounsaturated), 78 mg cholesterol, 41 g protein, 24.7 g carbohydrates, 2.7 g fiber, 65 mg sodium.

Brown Rice Salad

Yield 2 servings.

1 package microwave brown rice

1 cup frozen peas, defrosted

2 tablespoons reduced-fat vinaigrette dressing

Salt and freshly ground black pepper

Microwave rice according to package instructions. Measure 1½ cups rice and reserve remaining rice for another time. Add peas, dressing and salt and pepper to taste.

Per serving: 243 calories (26 percent from fat), 7 g fat (0.7 g saturated, 3.7 g monounsaturated), 1 mg cholesterol, 5.9 g protein, 39.5 g carbohydrates, 4.9 g fiber, 15 mg sodium.