Main
Recipes
Spicy Mango Molasses Glazed Tuna Garnished with Citrus Braised Wild Fennel Recipe

Spicy Mango Molasses Glazed Tuna Garnished with Citrus Braised Wild Fennel Recipe

Posted by

Rate It!

Spicy Mango Molasses Glazed Tuna Garnished with Citrus Braised Wild Fennel

Add your photo!

Ingredients

Count

Nutrition

Calories

Total time

Minutes

Comments Print recipe

Ingredients:

Serving

4 oz julienned wild fennel
1 cup orange juice , plus 1 cup
salt
4 oz mango, finely chopped
2 tbsp sugar
2 tbsp lime juice
1/2 tsp cinnamon
1/2 tsp nutmeg
1 tsp hot red pepper sauce
8 oz tuna
salt and pepper
oil
8 (1/4-inch) slices baguette bread

Directions:

Submerge fennel in small pot with 1 cup orange juice. Season with salt. Cover pot and cook over medium high flame until tender, about 5 to 10 minutes.
In a small kettle mix chopped mango, sugar, remaining 1 cup orange juice, lime juice, cinnamon, nutmeg, salt and hot red pepper sauce. Heat rapidly, and then reduce to a simmer. Cook for about 20 to 30 minutes.
Season tuna, to taste, with salt and pepper. Add oil to skillet and preheat over medium flame. Sear both sides of tuna. Cook until tuna is about medium done. Remove from heat and slice into 8 slices.
Grill or toast baguette bread. Spread 1 side of each slice with spicy mango molasses.
Arrange seared tuna and braised wild fennel on top of the bread.
Glaze the top of the sandwich with mango molasses.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	73.19 Kcal (306 kJ)
Calories from fat	13.21 Kcal
		% Daily Value*
Total Fat	1.47g	2%
Cholesterol	10.77mg	4%
Sodium	27.18mg	1%
Potassium	163.79mg	3%
Total Carbs	7.75g	3%
Sugars	6.55g	26%
Dietary Fiber	0.4g	2%
Protein	6.99g	14%
Vitamin C	22.2mg	37%
Vitamin A	0.3mg	9%
Iron	0.3mg	2%
Calcium	9.7mg	1%

Amount Per 100 g
Calories	91.2 Kcal (382 kJ)
Calories from fat	16.46 Kcal
		% Daily Value*
Total Fat	1.83g	2%
Cholesterol	13.42mg	4%
Sodium	33.88mg	1%
Potassium	204.11mg	3%
Total Carbs	9.65g	3%
Sugars	8.16g	26%
Dietary Fiber	0.5g	2%
Protein	8.71g	14%
Vitamin C	27.7mg	37%
Vitamin A	0.4mg	9%
Iron	0.4mg	2%
Calcium	12.1mg	1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Mango Shortbread Bars

Butter, White sugar, All-purpose flour, Sliced mango and 4 more..
Apple Turnovers

Grated orange zest, Freshly squeezed orange juice and 9 more..
Sunset Mango Dip

Ripe mango, peeled and cut into chunks , seeds discarded and 4 more..
Spiced Cranberry Bread Puddings

Sugar, divided and 14 more..
Apple Betty

Sliced pared apples, Orange juice, Sugar, Flour, Cinnamon and 2 more..
Gramma's Apple Crisp

Pared sliced apples, Orange juice, Sugar, Flour, Cinnamon and 2 more..
Puligi - Samoan Coconut Pudding

Sugar, Coconut milk, Flour, Sugar, Baking soda and 8 more..
Healthy Apple Cobbler

Sugar, Cornstarch, Ground cinnamon, Ground nutmeg and 9 more..
Orange Blossom Muffins

Sugar, divided, King arthur unbleached all-purpose flour and 9 more..
Colombian Mango Delight

Orange juice, Unflavored gelatin, Very ripe mangoes, Sugar and 2 more..