Couscous with Tuna

0
Average: 0 (0 votes)
(0 votes)
Couscous with Tuna
share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 20 min.
Ready in
Calories:
252
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie252 kcal(12 %)
Protein27.75 g(28 %)
Fat7.87 g(7 %)
Carbohydrates15.81 g(11 %)
Sugar added0 g(0 %)
Roughage0.09 g(0 %)
Vitamin A30.58 mg(3,823 %)
Vitamin D1.7 μg(9 %)
Vitamin E1.48 mg(12 %)
Vitamin B₁0.17 mg(17 %)
Vitamin B₂0.12 mg(11 %)
Niacin23.81 mg(198 %)
Vitamin B₆0.88 mg(63 %)
Folate1.87 μg(1 %)
Pantothenic acid0.29 mg(5 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C2.78 mg(3 %)
Potassium506.62 mg(13 %)
Calcium12.46 mg(1 %)
Magnesium35.79 mg(12 %)
Iron1.18 mg(8 %)
Zinc0.38 mg(5 %)
Saturated fatty acids0.8 g
Cholesterol40.35 mg

Ingredients

for
4
Ingredients
350 milliliters
250 grams
Couscous (Instant)
2 tablespoons
4
Tuna steaks (each about 140 grams)
½ teaspoon
½ teaspoon
Cilantro (ground)
2 tablespoons
cilantro leaf (for garnishing)

Preparation steps

1.

Bring vegetable broth to a boil. Add couscous with lemon juice and remove from heat. Let stand, covered,  for about 10 minutes.

2.

Rinse tuna and pat dry. Season with pepper and ground cumin powder. Season with salt and pepper. Heat oil in a nonstick pan and cook tuna for about 1-2 minutes per side.  

3.

Arrange couscous on plates and top with tuna. Garnish with cilantro leaves and serve.