Grilled Tuna With Chipotle Ponzu And Avocado Salsa

1. PREPARE PONZU:.

2. Place all the ingredients (through 1 1/2 chipotle chiles) in a blender, and process until smooth.

3. PREPARE SALSA:.

4. Gently combine diced cucumber, tomato, avocado, and cilantro in a small bowl.

5. PREPARE FISH:.

6. Sprinkle fish with salt.

7. Heat a large nonstick grill pan over medium-high heat.

8. Coat pan with cooking spray.

9. Add fish; cook 3 minutes on each side or until desired degree of doneness.

10. Cut each tuna steak diagonally across the grain into thin slices.

11. Arrange sliced tuna over rice; top with salsa, and drizzle with ponzu.

12. Enjoy!

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Nutrient	Quantity
Total fats	20.8636 g
Protein	367.7406 g
Carbohydrates	37.5736 g
Energy	1875.4278 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.4475 g
Water	1787.1642 g
Aspartic acid	0.9152 g
Calcium, Ca	2213.1957 mg
Lutein + zeaxanthin	382.05 g
Fiber, total dietary	7.179 g
Carotene, beta	281.32 g
Niacin	23.454 mg
Vitamin A, RAE	577.5512 g
Arginine	0.4819 g
Riboflavin	2.9974 mg
Tocopherol, beta	0.0375 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0832 g
Fatty acids, total saturated 20:1	0.0192 g
Glutamic acid	1.4567 g
Stigmasterol	1.62 mg
Sodium, Na	4747.987 mg
Fatty acids, total saturated 16:1 undifferentiated	0.8055 g
Total lipid (fat)	20.8636 g
Manganese, Mn	0.877 mg
Fructose	1.3441 g
Proline	0.486 g
Fatty acids, total saturated 16:0	3.2822 g
Fatty acids, total saturated 8:0	0.0012 g
Sucrose	1.0856 g
Choline, total	1219.5245 mg
Sugars, total	15.0437 g
Serine	0.4025 g
Fatty acids, total saturated 18:0	0.6798 g
Fatty acids, total saturated 20:4 undifferentiated	0.9429 g
Vitamin B-6	2.6224 mg
Selenium, Se	305.7825 g
Ash	33.7575 g
Fatty acids, total saturated 18:1 undifferentiated	8.2456 g
Pantothenic acid	1.6997 mg
Phenylalanine	0.335 g
Beta-sitosterol	57.08 mg
Copper, Cu	4.8287 mg
Betaine	19.8045 mg
Thiamin	2.4117 mg
Retinol	544.0012 g
Methionine	0.098 g
Iron, Fe	27.2713 mg
Carbohydrate, by difference	37.5736 g
Phosphorus, P	3462.4124 mg
Folate, total	401.7156 g
Tocopherol, gamma	0.2475 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.4171 g
Alanine	0.3271 g
Cholesterol	906.6687 mg
Valine	0.3316 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.012 g
Fatty acids, total saturated 18:2 undifferentiated	2.0713 g
Glycine	0.3044 g
Carotene, alpha	26.88 g
Glucose (dextrose)	1.9827 g
Fatty acids, total saturated 14:0	0.0402 g
Zinc, Zn	19.4352 mg
Isoleucine	0.2867 g
Tocopherol, delta	0.015 mg
Fatty acids, total saturated 12:0	0.0023 g
Fatty acids, total polyunsaturated	4.7074 g
Fatty acids, total polyunsaturated 17:1	0.0075 g
Leucine	0.4995 g
Tocotrienol, alpha	0.084 mg
Vitamin A, IU	2502.0574 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.2176 g
Folate, DFE	401.7156 g
Tryptophan	0.0912 g
Vitamin C, total ascorbic acid	110.14 mg
Phytosterols	7.1 mg
Galactose	0.075 g
Campesterol	3.75 mg
Starch	0.0825 g
Tyrosine	0.2066 g
Vitamin B-12	18.1334 g
Vitamin K (phylloquinone)	30.9793 g
Fatty acids, total saturated	4.013 g
Histidine	0.1612 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0112 g
Fatty acids, total monounsaturated	9.0807 g
Threonine	0.2504 g
Folate, food	401.7156 g
Cryptoxanthin, beta	238.64 g
Vitamin E (alpha-tocopherol)	11.0586 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.5984 g
Magnesium, Mg	462.5325 mg
Lysine	0.3915 g
Potassium, K	5305.4486 mg
Cystine	0.1062 g
Fluoride, F	5.69 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Orange juice	0.5 cup	55.8	12.896	0.248
Salt	0.25 teaspoon	0	0	0
Ginger	1 tablespoon	4.8	1.0662	0.045
Avocado	0.5 cup	120	6.3975	10.995
Onion	0.25 cup	16	3.736	0.04
English cucumber	0.75 cup	1613.8703	0	9.0667
Soy sauce	0.25 cup	33.7875	3.1429	0.3634
cilantro	0.25 cup	0.92	0.1468	0.0208
lime juice	0.5 cup	30.25	10.1882	0.0847
cooking spray	0	0	0	0
tuna steak	4	1613.8703	0	9.0667
plum tomato	0.5 cup	1613.8703	0	9.0667
grain rice	2 cups	1613.8703	0	9.0667
chipotle chile	1.5 1/2	1613.8703	0	9.0667