One of the lessons we have learned about the celiac diet, apart from avoiding gluten, is the importance of eating meals and snacks that are high in fiber (for more on this, check out our sources of gluten-free fiber). This meal has lean, high protein fish, black beans and brown rice that are high in fiber, and healthy, flavorful pineapple & mango fruit salsa.

If you can’t find or don’t prefer fresh tuna, we have also had this dish with pan-seared mahi mahi, baked tilapia, and grilled chicken breasts.

Grilled tuna steak topped with fruit salsa (serves 3-4 people)

• 2-4 6-8 ounce fresh tuna steaks (they should be a rich, deep red)
• 2 cups prepared pineapple & mango fruit salsa (room temperature)
• 1 15 oz. can of black beans, rinsed and drained
• 3 cups prepared brown rice*

First, prepare the brown rice according to package instructions (should take about 1 – 1 1/2 hours)*. Season the tuna with salt, pepper, and a sprinkle of cayenne pepper. Preheat grill to medium-high heat (about 450°). Using a cloth, carefully coat the grilling surface with vegetable oil. Grill the tuna steaks for about four-five minutes on each side. Rotate 45° halfway through each side. When grilling the steaks, the goal is to sear the outside and heat the meat. The inside should still be a vibrant red when served. While the tuna is on the grill, heat the black beans (we use the microwave for this). Fluff the rice with a fork before serving.

To serve, place a healthy amount of rice on the plate. Top with about 1/4 cup of the black beans. Place the tuna fillet on the beans and top with about 1/2 cup of room temperature fruit salsa. Serve immediately.

*A few notes on preparing the brown rice. We have learned recently that soaking rice and other grains, such as quinoa, for 24 hours in the refrigerator before preparing aides the digestion process (brown rice is high in fiber an other nutrients, but difficult for those with celiac to digest). What I do is place the appropriate amount of liquid to prepare the rice in a bowl, stir the rice in, cover and place in the refrigerator. When I am ready to prepare it, I just dump the contents of the bowl into a pot on the stove and prepare as normal. Also, we will sometimes use chicken or vegetable stock to cook our rice, which adds flavor and nutrients (you can use 1/2 stock 1/2 water as well).

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