Asian-Style Romaine Salad
Asian-Style Romaine Salad - Lightweight yet filling: A typical American salad with an Asian flair
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.
(Percentage of daily recommendation)
| Calorie | 519 cal. | (25 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 7.5 μg | (38 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 21.4 mg | (178 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 125 μg | (42 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 6 μg | (200 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 977 mg | (24 %) | ||
| Calcium | 213 mg | (21 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 73 μg | (37 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 305 mg | |||
| Cholesterol | 63 mg |
Ingredients
- Ingredients
- 1 garlic clove
- 1 Lime
- 7 ozs Silken tofu
- 2 tsps Wasabi paste
- 1 tsp sesame oil
- salt
- peppers
- ¾ cup vegetable oil (for frying)
- 2 ozs Rice vermicelli
- 1 Tbsp black Sesame seeds
- 2 Romaine lettuce
- 2 Tuna (about 140 grams)
Kitchen utensils
Preparation steps
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.
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.
Lightly toast sesame seeds in a dry pan, remove and let cool.
Rinse the lettuce, spin dry and cut or tear into bite-sized pieces.
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.
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.
