Fish Steaks with Dried Fruit
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
55 min.
Preparation
Calories:
615
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 615 cal. | (29 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 43 g | (37 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.7 g | (9 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 27.3 μg | (46 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 28.8 mg | (240 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 1,076 mg | (27 %) | ||
| Calcium | 126 mg | (13 %) | ||
| Magnesium | 141 mg | (47 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 103 μg | (52 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 10.2 g | |||
| Uric acid | 390 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ¼ cup olive oil
- 4 Tuna steak (160 g each, approx.)
- 1 ⅔ cups vegetable stock
- 1 large Zucchini (peeled and cut into batons)
- 4 cloves garlic cloves (lightly crushed)
- 2 Tomatoes (de-seeded and finely diced)
- 2 Tbsps pitted black olives
- 2 Tbsps Pine nuts
- 0.333 cup Golden raisins
- 1 Tbsp baby Caper (drained)
- 1 Tbsp parsley (finely sliced)
- salt
- peppers
- parsley (to garnish)
Preparation steps
1.
Heat the olive oil in a large, heavy-based saucepan over a medium heat. Add the garlic cloves and plum tomatoes.
2.
Sweat for 5-6 minutes, stirring occasionally, until soft, then add the vegetable stock.
3.
Bring to to a simmer, then arrange the tuna steaks in the saucepan, and cover. Cook gently for 8-10 minutes until cooked through.
4.
Remove from the saucepan and keep warm to one side covered with aluminium foil.
5.
Add the raisins, pine nuts and sliced parsley to the saucepan, stirring well to combine. Adjust the seasoning as necessary then stir in the pitted black olives and baby capers.
6.
Keep the sauce warm to one side as you bring a large saucepan of salted water to the boil. Blanch the courgette for 2-3 minutes until just soft, then drain.
7.
Arrange a tuna steak on each serving plate, then spoon the sauce around it.
8.
Garnish with the courgette and a sprig of parsley leaves before serving.
