Crusted Fish Steaks

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Crusted Fish Steaks
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Health Score:
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)
Calorie542 kcal(26 %)
Protein49.65 g(51 %)
Fat29.58 g(26 %)
Carbohydrates30.29 g(20 %)
Sugar added0 g(0 %)
Roughage15.4 g(51 %)
Vitamin A6,553.92 mg(819,240 %)
Vitamin D1.7 μg(9 %)
Vitamin E14.49 mg(121 %)
Vitamin B₁0.66 mg(66 %)
Vitamin B₂1.52 mg(138 %)
Niacin33.13 mg(276 %)
Vitamin B₆2.24 mg(160 %)
Folate1,325.47 μg(442 %)
Pantothenic acid0.99 mg(17 %)
Biotin1.49 μg(3 %)
Vitamin B₁₂2.11 μg(70 %)
Vitamin C193.74 mg(204 %)
Potassium4,316.99 mg(108 %)
Calcium729.82 mg(73 %)
Magnesium577.49 mg(192 %)
Iron22.37 mg(149 %)
Iodine13.6 μg(7 %)
Zinc4.24 mg(53 %)
Saturated fatty acids12.13 g
Cholesterol91.23 mg
Author of this recipe:
How healthy are the main ingredients?
sesame oilSpinach

Ingredients

for
4
Ingredients
2 tablespoons
3 tablespoons
4
Tuna steak (approx. 220 g each)
2 tablespoons
2 tablespoons
sesame oil (for frying)
For the spinach
8 cups
0.333 cup
cup

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.