Crusted Fish Steaks
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
730
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 730 cal. | (35 %) | ||
| Protein | 52 g | (53 %) | ||
| Fat | 57 g | (49 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.9 g | (6 %) |
more nutritional values
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 9.2 μg | (46 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 157.4 μg | (262 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 29.6 mg | (247 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 110 μg | (37 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 8.9 μg | (297 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 1,077 mg | (27 %) | ||
| Calcium | 234 mg | (23 %) | ||
| Magnesium | 161 mg | (54 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 110 μg | (55 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 20 g | |||
| Uric acid | 394 mg | |||
| Cholesterol | 184 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps lemon juice
- 3 Tbsps soy sauce
- 4 Tuna steak (approx. 220 g each)
- 2 Tbsps Sesame seeds
- 2 Tbsps 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.
lunch seasonal
