Fish Steak with Beans

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Fish Steak with Beans
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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)
Calorie644 cal.(31 %)
Protein50 g(51 %)
Fat44 g(38 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage4.1 g(14 %)
Vitamin A1 mg(125 %)
Vitamin D9.1 μg(46 %)
Vitamin E9.8 mg(82 %)
Vitamin K68.3 μg(114 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.5 mg(45 %)
Niacin29.9 mg(249 %)
Vitamin B₆1.5 mg(107 %)
Folate143 μg(48 %)
Pantothenic acid2.2 mg(37 %)
Biotin20.6 μg(46 %)
Vitamin B₁₂8.6 μg(287 %)
Vitamin C44 mg(46 %)
Potassium1,215 mg(30 %)
Calcium205 mg(21 %)
Magnesium171 mg(57 %)
Iron3.9 mg(26 %)
Iodine106 μg(53 %)
Zinc1.2 mg(15 %)
Saturated fatty acids10.2 g
Uric acid427 mg
Cholesterol140 mg
Complete sugar8 g

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
How healthy are the main ingredients?
Sunflower seedolive oilLimesalt

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.

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