Avocado Salad with Sesame Tuna
Avocado Salad with Sesame Tuna - Colorful mix with added value
Healthy, because
Even smarter
Nutritional values
Tuna is rich in omega-3 fatty acids, which are incorporated into the cell walls of brain and nerve cells and can thus improve our thinking performance. Pomegranate seeds contain abundant secondary plant compounds that act as antioxidants and protect our cells from harmful free radicals.
Don't like cilantro? No problem! The salad is also a pleasure with parsley. You may also get creative when choosing the type of salad: Just use your favorite variety.
(Percentage of daily recommendation)
| Calorie | 668 cal. | (32 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 50 g | (43 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.7 g | (22 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 8.5 μg | (43 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 38.8 μg | (65 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 23.1 mg | (193 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 6.7 μg | (15 %) | ||
| Vitamin B₁₂ | 6.5 μg | (217 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,262 mg | (32 %) | ||
| Calcium | 227 mg | (23 %) | ||
| Magnesium | 154 mg | (51 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 81 μg | (41 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 10.8 g | |||
| Uric acid | 303 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 2 ½ ozs Iceberg lettuce (1/2 head)
- 1 Radicchio
- 1 red onion
- 1 pomegranate
- 1 bunch cilantro
- 1 Avocado
- 22 ozs tuna fillets or salmon fillets (4 fillets)
- salt
- peppers
- 4 Tbsps Sesame seeds
- 2 Tbsps olive oil
- 1 Lime
- 3 Tbsps sesame oil
Preparation steps
Clean lettuce, wash, shake dry and tear into smaller pieces. Peel onion, halve, and cut into fine strips. Cut the pomegranate in half and remove the seeds from the fruit. Wash cilantro, shake dry, pluck leaves, and chop. Halve the avocado, remove pit, lift flesh from skin and cut into thin slices.
Rinse tuna fillets, pat dry, dice into cubes. Sprinkle with salt and pepper and toss in sesame seeds.
Heat olive oil in a frying pan. Fry tuna cubes, turning occasionally, for 5-6 minutes over medium heat until golden brown.
Place lettuce and avocado slices on 4 plates. Halve lime and squeeze juice. Arrange tuna cubes on salad, season with salt and pepper and sprinkle with onions, pomegranate seeds and cilantro. Serve drizzled with sesame oil and lime juice.
