Crusted Fish Steaks
(0 votes)
(0 votes)
Health Score:
9,3 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
542
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 542 kcal | (26 %) | ||
| Protein | 49.65 g | (51 %) | ||
| Fat | 29.58 g | (26 %) | ||
| Carbohydrates | 30.29 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.4 g | (51 %) |
more nutritional values
| Vitamin A | 6,553.92 mg | (819,240 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 14.49 mg | (121 %) | ||
| Vitamin B₁ | 0.66 mg | (66 %) | ||
| Vitamin B₂ | 1.52 mg | (138 %) | ||
| Niacin | 33.13 mg | (276 %) | ||
| Vitamin B₆ | 2.24 mg | (160 %) | ||
| Folate | 1,325.47 μg | (442 %) | ||
| Pantothenic acid | 0.99 mg | (17 %) | ||
| Biotin | 1.49 μg | (3 %) | ||
| Vitamin B₁₂ | 2.11 μg | (70 %) | ||
| Vitamin C | 193.74 mg | (204 %) | ||
| Potassium | 4,316.99 mg | (108 %) | ||
| Calcium | 729.82 mg | (73 %) | ||
| Magnesium | 577.49 mg | (192 %) | ||
| Iron | 22.37 mg | (149 %) | ||
| Iodine | 13.6 μg | (7 %) | ||
| Zinc | 4.24 mg | (53 %) | ||
| Saturated fatty acids | 12.13 g | |||
| Cholesterol | 91.23 mg |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
- Ingredients
- 2 tablespoons lemon juice
- 3 tablespoons soy sauce
- 4 Tuna steak (approx. 220 g each)
- 2 tablespoons Sesame seeds
- 2 tablespoons sesame oil (for frying)
- For the spinach
- 8 cups Spinach
- 0.333 cup vegetable stock
- ⅞ cup cream cheese
Preparation steps
1.
Mix together the lemon juice and soy sauce and drizzle over the fish. Leave to marinate for around 10 minutes.
2.
Meanwhile, add the spinach to the hot stock and leave to wilt. Stir in the cream cheese and season to taste with salt and ground black pepper.
3.
Drain the fish slightly; roll in the sesame seeds and fry briefly (approx. 2 minutes, depending on thickness) in oil on both sides, turning.
4.
Arrange the spinach in bowls; cut the tuna into slices, arrange on top of the spinach and serve.
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