EatSmarter exclusive recipe

Asian-Style Romaine Salad

with Wasabi Dressing, Grilled Tuna and Crispy Noodles
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Asian-Style Romaine Salad

Asian-Style Romaine Salad - Lightweight yet filling: A typical American salad with an Asian flair

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Health Score:
10,0 / 10
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
Calories:
519
calories
Calories

Healthy, because

Even smarter

Nutritional values

If you want to do something for your bones, this salad meal is just right for you: tuna provides plenty of vitamin D, tofu scores with calcium. Bones need both to remain resistant to fractures. Easily digestible fish protein and valuable fish fat plus vitamins and other minerals further increase its usefulness.

If you do not like rice noodles: Croutons are also delicious with salad. For this, toast one slice of wholemeal toast per portion, drizzle 1/2 teaspoon of oil on each, dice, fry briefly in a coated pan and pour over the salad.

1 serving contains
(Percentage of daily recommendation)
Calorie519 kcal(25 %)
Protein44 g(45 %)
Fat27 g(23 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A0.9 mg(113 %)
Vitamin D7.5 μg(38 %)
Vitamin E4.9 mg(41 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin21.4 mg(178 %)
Vitamin B₆0.8 mg(57 %)
Folate125 μg(42 %)
Pantothenic acid1.4 mg(23 %)
Biotin8.4 μg(19 %)
Vitamin B₁₂6 μg(200 %)
Vitamin C27 mg(28 %)
Potassium977 mg(24 %)
Calcium213 mg(21 %)
Magnesium106 mg(35 %)
Iron4.7 mg(31 %)
Iodine73 μg(37 %)
Zinc2 mg(25 %)
Saturated fatty acids4.7 g
Uric acid305 mg
Cholesterol63 mg
Development of this recipe:
How healthy are the main ingredients?
Tuna

Ingredients

for
2
Ingredients
1
1
7 ounces
2 teaspoons
1 teaspoon
¾ cup
Vegetable oil (for frying)
2 ounces
1 tablespoon
2
2
Tuna (about 140 grams)
Preparation

Kitchen utensils

1 Pot, 1 Small skillet, 1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Slotted spoon, 1 Slotted spatula, 1 Grill pan, 1 Immersion blender, 1 deep bowl, 1 Salad spinner

Preparation steps

1.
Asian-Style Romaine Salad preparation step 1

Peel the garlic and chop coarsely. Squeeze out lime juice. Combine the tofu, garlic, 2 tablespoons lime juice, wasabi paste and sesame oil in a tall vessel. Mix with an immersion blender until smooth, then season with salt and pepper.

2.
Asian-Style Romaine Salad preparation step 2

Set aside 1 tablespoon of vegetable oil. Heat the remaining oil in a deep pot or deep fryer to 180°C (approximately 350°F). To check the temperature, hold a wooden spoon handle into the hot oil; if small bubbles form it has reached the right temperature. Separate the rice noodles and cook in batches until crispy, then lift with a skimmer, drain on paper towels and season with salt.

3.
Asian-Style Romaine Salad preparation step 3

Lightly toast sesame seeds in a dry pan, remove and let cool.

4.
Asian-Style Romaine Salad preparation step 4

Rinse the lettuce, spin dry and cut or tear into bite-sized pieces.

5.
Asian-Style Romaine Salad preparation step 5

Rinse tuna steaks, pat dry and season with salt and pepper. Heat the reserved vegetable oil in a grill pan over medium-high heat. Cook tuna steaks until seared, 1-2 minutes on each side.

6.
Asian-Style Romaine Salad preparation step 6

Toss salad with the dressing and divide among plates. Cut fish into slices and arrange on salad. Top with rice noodles and sesame seeds and serve immediately.