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Recipes from the Mamawell kitchen plus guests.

Tuna Steak with Black Rice and Mango and Chilli Salsa, Charred Spring Onion, Coriander Sweetcorn

Adam Shaw @at_dads_table is the contributor of this delicious recipe. You can find loads of inspiration for meals for all the family on his Instagram page, or in his new book "How to Grow your Family". You can find the book here.

One of my favourite recipes, the tuna has a lovely smokiness from the spices which goes so well with the fresh mango salsa. Black rice is such a good source of nutrients and the addition of coriander/cilantro and sweetcorn is a really easy way of getting more vitamins in. I hope you love it as much as my family does.

Serves 2

Prep time: 10 minutes

Cook time: 15 minutes


· 300g/10½oz/1 1/2 cups black rice

· 1 mango, diced

· 1/2 red chilli, deseeded and diced

· 1 shallot, diced

· 1 tomato, diced

· A few coriander/cilantro sprigs, leaves chopped

· 1 tablespoon red wine vinegar

· 1 lime

· 1 teaspoon ground cumin

· 1 teaspoon paprika

· 2 tuna steaks, about 150g/5½oz each

· 100g/3½oz/½ cup frozen sweetcorn

· 2 teaspoons olive oil

· 6–8 spring onions/scallions

· Salt


1. Cook the rice as per the packet instructions; it will take around 20 minutes.

2. Meanwhile, make the salsa. In a bowl, mix together the mango, chilli, shallot, tomato and most of the coriander/cilantro. Spoon over the vinegar and the juice of half the lime. Mix well and refrigerate until needed.

3. Spoon the cumin and paprika onto a plate and mix in with the juice of the other half a lime. Lay the tuna steaks on top and rub the spices in.

4. Place the sweetcorn in a bowl and pour over boiling water to defrost. Drain, leave to cool slightly, then add the reserved coriander.

5. Heat a teaspoon of oil in a griddle/grill pan over a high heat. Add the spring onions/scallions along with a pinch of salt and cook for a few minutes on each side. Remove and set aside.

6. Add another teaspoon of oil to the pan. Season the tuna with a pinch of salt and cook to your preference, around 2–3 minutes a side depending on the thickness.

7. Divide the rice between 2 plates and top with the spring onion, tuna and salsa. Serve with the sweetcorn alongside.

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