Last Updated on November 29, 2024 by Arif Chowdhury
When it comes to healthy eating, finding the balance between delicious and nutritious can be a challenge. Enter Tuna, Mango and Sesame-Crusted Avocado Fries—a dish that not only pleases the palate but also supports your weight loss journey.
Imagine crispy avocado fries served with a zesty spicy tuna dipping sauce, paired with the sweetness of mango. This recipe is not just a treat for your taste buds but also a powerhouse of nutrients.
Let’s dive into this delightful dish, its health benefits, and how to whip it up in your kitchen!
The Allure of Avocado
Avocado has taken the culinary world by storm, and for good reason. Did you know that avocados are packed with healthy fats?
A single avocado contains about 20 grams of fat, the majority of which are monounsaturated fats. These fats are known to promote heart health and may help reduce bad cholesterol levels.
Plus, they’re rich in vitamins such as E, K, and B6, along with essential minerals like potassium.
Nutritional Powerhouse
Incorporating avocados into your diet can be a game-changer. According to the American Heart Association, diets rich in monounsaturated fats, like those found in avocados, can lower the risk of heart disease.
Furthermore, avocados are high in fiber, which can aid digestion and promote a feeling of fullness—perfect for those watching their weight.
The Marvel of Tuna
Tuna is not just a delicious fish; it’s also a fantastic source of protein. A 3-ounce serving of canned tuna contains approximately 22 grams of protein, making it an excellent choice for muscle repair and growth.
It’s also low in calories, with about 100 calories per serving. This makes tuna an ideal ingredient in any weight loss recipe.
Omega-3 Fatty Acids
One of the standout benefits of tuna is its omega-3 fatty acids, which are essential for brain health and can help reduce inflammation in the body.
Studies have shown that diets rich in omega-3s can lower the risk of chronic diseases such as heart disease and arthritis. So, adding tuna to your meals not only boosts flavor but also enhances your overall health.
Mango: The Sweet Addition
Mangoes are often celebrated for their delicious sweetness, but they also pack a nutritional punch. One cup of mango contains approximately 100 calories and is rich in vitamins A and C, both of which are crucial for maintaining healthy skin and a robust immune system.
Including mango in your diet can provide a burst of flavor while keeping your calorie count in check.
Antioxidant Properties
Mangoes are also loaded with antioxidants, which can help combat free radicals in the body. This is particularly beneficial in promoting overall health and may reduce the risk of certain types of cancer.
So, when you combine mango with avocado and tuna, you’re not just creating a tasty dish but also a nutrient-rich powerhouse.
Cooking Up Tuna, Mango and Sesame-Crusted Avocado Fries
Now that we’ve explored the health benefits of our star ingredients, let’s get into the nitty-gritty of how to prepare these delectable Tuna, Mango and Sesame-Crusted Avocado Fries.
This recipe is perfect for a snack, appetizer, or even a light lunch.
Ingredients
For the Avocado Fries:
- 2 ripe avocados
- 1 cup panko breadcrumbs
- ¼ cup sesame seeds
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- Salt and pepper to taste
- 2 eggs
- Cooking spray or olive oil for baking
For the Spicy Tuna Dipping Sauce:
- 1 can (5 oz) of tuna in water, drained
- 2 tablespoons mayonnaise
- 1 teaspoon sriracha (adjust to taste)
- 1 teaspoon soy sauce
- 1 teaspoon lime juice
- Chopped green onions for garnish
For the Mango Salsa:
- 1 ripe mango, diced
- 1 small red onion, finely chopped
- 1 jalapeño, seeded and minced (optional for heat)
- 2 tablespoons cilantro, chopped
- Juice of 1 lime
- Salt to taste
Step-by-Step Instructions
Preparing the Avocado Fries
- Preheat Your Oven: Start by preheating your oven to 425°F (220°C). Line a baking sheet with parchment paper for easy cleanup.
- Slice the Avocados: Carefully cut the avocados in half, remove the pit, and scoop out the flesh. Cut each half into thick wedges, about 1/2 inch wide.
- Prepare the Breading Station: In one bowl, whisk the eggs. In another bowl, mix the panko breadcrumbs, sesame seeds, garlic powder, paprika, salt, and pepper.
- Coat the Avocado Wedges: Dip each avocado wedge into the egg mixture, allowing excess to drip off. Then, coat it in the panko mixture, pressing gently to adhere the crumbs. Place the coated fries on the prepared baking sheet.
- Bake to Perfection: Lightly spray the fries with cooking spray or drizzle with olive oil. Bake in the preheated oven for about 15-20 minutes, or until golden and crispy, flipping halfway through.
Making the Spicy Tuna Dipping Sauce
- Mix the Ingredients: In a medium bowl, combine the drained tuna, mayonnaise, sriracha, soy sauce, and lime juice. Mix well until creamy and smooth.
- Taste and Adjust: Taste the sauce and adjust the spiciness and seasoning according to your preference. Garnish with chopped green onions for extra flavor.
Preparing the Mango Salsa
- Combine the Ingredients: In a bowl, mix the diced mango, red onion, jalapeño (if using), cilantro, lime juice, and salt. Stir gently to combine.
- Let It Marinate: Allow the salsa to sit for about 10 minutes to let the flavors meld together.
Serving Your Dish
Arrange the crispy avocado fries on a platter and serve them alongside the spicy tuna dipping sauce and mango salsa. This colorful presentation not only looks appealing but also invites everyone to dig in!
Why This Recipe Works
The combination of creamy avocado, protein-packed tuna, and sweet mango creates a symphony of flavors and textures. The crunch of the sesame-crusted avocado fries contrasts beautifully with the smooth, spicy tuna sauce and the refreshing mango salsa.
Plus, this dish is easy to prepare and can be enjoyed by everyone, from health enthusiasts to foodies.
Weight Loss Friendly
With the right balance of healthy fats, lean protein, and fiber, this recipe can fit seamlessly into your weight loss plan.
The avocado fries are satisfying without being heavy, while the tuna offers a boost of protein to keep you feeling full longer.
A Delicious Way to Stay Healthy
Eating healthy doesn’t mean sacrificing flavor. With Tuna, Mango and Sesame-Crusted Avocado Fries, you can enjoy a delightful dish that supports your weight loss goals while tantalizing your taste buds.
So, gather your ingredients and treat yourself to this crispy, creamy, and oh-so-delicious recipe. Your body will thank you!