Flaked Fish and Penne Bowl
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
1495
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 1,495 cal. | (71 %) | ||
| Protein | 62 g | (63 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 255 g | (170 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 19 g | (63 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 6.7 μg | (11 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 25.2 mg | (210 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 138 μg | (46 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 1,094 mg | (27 %) | ||
| Calcium | 116 mg | (12 %) | ||
| Magnesium | 244 mg | (81 %) | ||
| Iron | 6.4 mg | (43 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 5.5 mg | (69 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 355 mg | |||
| Cholesterol | 53 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ¼ cup olive oil
- 6 cups tri-color Penne
- 1 ¼ cups canned Tuna (drained and flaked)
- Basil
- 2 Plum tomato (seeded and finely diced)
- 1 fresh Strawberry (peeled, cored and julienned)
- salt
- peppers
Preparation steps
1.
Cook the penne in a large saucepan of boiling, salted water until 'al dente'; usually 8-10 minutes.
2.
Strain into a colander and run under cold water until cold.
3.
Dry once cold then dress with the olive oil. Spoon half into a glass serving bowl.
4.
Combine the rest of the pasta with the tuna, diced tomato and apple.
5.
Season to taste then spoon on top of the pasta in the serving bowl. Garnish with sprigs of basil leaves and serve cold.
