EatSmarter exclusive recipe

Cumin-Crusted Tuna

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Cumin-Crusted Tuna

Cumin-Crusted Tuna - Plain and simple: A culinary quick shot with mass appeal

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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
353
calories
Calories

Healthy, because

Even smarter

Nutritional values

It is easy to forgive the fact that tuna is relatively rich in content, as it is after all one of the best suppliers of the valuable omega-3 fatty acids. Black cumin gives it that certain kick and its essential oils are also good for a stressed stomach.

This tuna remains raw on the inside; therefore absolute freshness is important - so look out for "sushi quality" when shopping. If tuna is grilled or fried too much, it loses its juicy consistency and becomes dry.

1 serving contains
(Percentage of daily recommendation)
Calorie353 kcal(17 %)
Protein31 g(32 %)
Fat23 g(20 %)
Carbohydrates2 g(1 %)
Sugar added0 g(0 %)
Roughage1.5 g(5 %)
Vitamin A0.6 mg(75 %)
Vitamin D6.7 μg(34 %)
Vitamin E2.9 mg(24 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin16.5 mg(138 %)
Vitamin B₆0.6 mg(43 %)
Folate32 μg(11 %)
Pantothenic acid1 mg(17 %)
Biotin3.3 μg(7 %)
Vitamin B₁₂5.4 μg(180 %)
Vitamin C23 mg(24 %)
Potassium451 mg(11 %)
Calcium100 mg(10 %)
Magnesium66 mg(22 %)
Iron2.4 mg(16 %)
Iodine64 μg(32 %)
Zinc1.5 mg(19 %)
Saturated fatty acids4.7 g
Uric acid228 mg
Cholesterol56 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 garlic
salt
1 small red chile pepper
1 Lime
2 tablespoons olive oil
2 teaspoons Raw cane sugar
2 Tuna
peppers
2 tablespoons Black cumin seeds
How healthy are the main ingredients?
olive oilgarlicsaltLimeTuna
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Fine grater, 1 Small bowl, 1 Tablespoon, 1 Mortar, 1 Aluminum pan, 1 Large knife

Preparation steps

1.
Cumin-Crusted Tuna preparation step 1

Peel garlic, sprinkle with a little salt and crush with the side of a large knife.

2.
Cumin-Crusted Tuna preparation step 2

Rinse and dry chile pepper, cut in half lengthwise, remove seeds and chop finely.

3.
Cumin-Crusted Tuna preparation step 3

Rinse lime in hot water, wipe dry and finely grate about 2 teaspoons zest.

4.
Cumin-Crusted Tuna preparation step 4

Peel lime so that all the bitter white pith is removed.

5.
Cumin-Crusted Tuna preparation step 5

Working over a bowl to catch the juices, cut between memranes to remove whole segments. 

6.
Cumin-Crusted Tuna preparation step 6

Mix lime segments with zest, olive oil, chile, garlic, sugar and a little salt.

7.
Cumin-Crusted Tuna preparation step 7

Rinse tuna fillets, pat dry and season with salt and pepper.

8.
Cumin-Crusted Tuna preparation step 8

Crush cumin seeds coarsely in a mortar, place on a large plate and roll the fish on all sides to coat. Place in an aluminum pan and cook on the hot grill for 1-2 minutes on each side. Cut as desired into slices or chunks and serve with lime-garlic oil.