Creamy Tuna Dip with Steamed Vegetables

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Creamy Tuna Dip with Steamed Vegetables
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
260
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie260 cal.(12 %)
Protein20 g(20 %)
Fat14 g(12 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0.8 mg(100 %)
Vitamin D3.4 μg(17 %)
Vitamin E4.3 mg(36 %)
Vitamin K49.9 μg(83 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin12.9 mg(108 %)
Vitamin B₆0.7 mg(50 %)
Folate145 μg(48 %)
Pantothenic acid1.7 mg(28 %)
Biotin16.5 μg(37 %)
Vitamin B₁₂3.3 μg(110 %)
Vitamin C89 mg(94 %)
Potassium1,236 mg(31 %)
Calcium88 mg(9 %)
Magnesium88 mg(29 %)
Iron2.3 mg(15 %)
Iodine43 μg(22 %)
Zinc0.5 mg(6 %)
Saturated fatty acids4.5 g
Uric acid181 mg
Cholesterol57 mg
Complete sugar11 g

Ingredients

for
4
Ingredients
1 ½ kilograms mixed Vegetables (such as green asparagus, zucchini, celery, beans, green onions, snow peas, etc.)
1 lemon (zested and juiced)
salt
freshly ground peppers
1 bunch parsley
2 sm cans Tuna 80 grams (approximately 3 ounces) each
2 Tbsps Sour cream
2 Tbsps small Caper
How healthy are the main ingredients?
TunaSour creamparsleylemonsalt

Preparation steps

1.

Rinse the vegetables, peel if necessary and cut into uniform pieces, about 10 cm (approximately 4 inches) long. 

2.

Place the vegetables in a steamer basket, season with salt, pepper and lemon zest and place the basket in a large pot of simmering water. Cover and steam the vegetables for about 10 minutes, until al dente. Rinse the parsley, pat dry and set a few stalks aside for garnish. Remove the leaves and finely chop the rest.  

3.

Drain the tuna and puree with the sour cream and lemon juice until smooth. Stir in the chopped parsley and capers and season with salt and pepper. Transfer the dip to a small serving bowl, garnish with the reserved parsley and serve with the steamed vegetables.