Couscous with Tuna
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 252 kcal | (12 %) | ||
| Protein | 27.75 g | (28 %) | ||
| Fat | 7.87 g | (7 %) | ||
| Carbohydrates | 15.81 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.09 g | (0 %) |
more nutritional values
| Vitamin A | 30.58 mg | (3,823 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 1.48 mg | (12 %) | ||
| Vitamin B₁ | 0.17 mg | (17 %) | ||
| Vitamin B₂ | 0.12 mg | (11 %) | ||
| Niacin | 23.81 mg | (198 %) | ||
| Vitamin B₆ | 0.88 mg | (63 %) | ||
| Folate | 1.87 μg | (1 %) | ||
| Pantothenic acid | 0.29 mg | (5 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 2.78 mg | (3 %) | ||
| Potassium | 506.62 mg | (13 %) | ||
| Calcium | 12.46 mg | (1 %) | ||
| Magnesium | 35.79 mg | (12 %) | ||
| Iron | 1.18 mg | (8 %) | ||
| Zinc | 0.38 mg | (5 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Cholesterol | 40.35 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 350 milliliters Vegetable broth
- 250 grams Couscous (Instant)
- 2 Tbsps lemon juice
- 4 Tuna steak (each about 140 grams)
- ½ tsp ground paprika (hot)
- ½ tsp cilantro (ground)
- salt
- peppers
- 2 Tbsps Canola oil
- cilantro (for garnishing)
How healthy are the main ingredients?
saltPreparation 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.
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