Fish Steak with Beans
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
moderate
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
644
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 644 cal. | (31 %) | ||
| Protein | 50 g | (51 %) | ||
| Fat | 44 g | (38 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 9.8 mg | (82 %) | ||
| Vitamin K | 68.3 μg | (114 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 29.9 mg | (249 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 143 μg | (48 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 20.6 μg | (46 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 1,215 mg | (30 %) | ||
| Calcium | 205 mg | (21 %) | ||
| Magnesium | 171 mg | (57 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 106 μg | (53 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 10.2 g | |||
| Uric acid | 427 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Tuna steak
- 2 Tbsps sunflower oil
- ½ cup Sunflower seed
- 3 cups green String bean
- 2 Tbsps olive oil
- 1 red chili pepper (chopped)
- 1 Lime (cut into wedges)
- salt
- freshly ground Black pepper
Preparation steps
1.
Rub the tuna steaks with sunflower oil and press the edges into sesame seeds. Season with salt and pepper.
2.
Heat a large griddle pan over a moderate heat until hot. Seal the tuna steaks in the pan for 3 minutes. Flip and cook for another 2 minutes until firm yet slightly springy to the touch.
3.
Remove the tuna steaks to a plate and cover loosely with aluminium foil.
4.
Cook the green beans in a large saucepan of salted, boiling water for 2 minutes. Drain well and leave to cool slightly.
5.
Heat the olive oil in a large frying pan set over a moderate heat until hot. Add chilli, fry for 1 minute, and then add the beans.
6.
Cook for a further minute and season to taste with salt and pepper.
7.
Serve the tuna steaks over the beans, garnished with lime wedges on the side.
