Flaked Fish and White Bean Bowl

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Flaked Fish and White Bean Bowl
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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
439
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie439 kcal(21 %)
Protein36.56 g(37 %)
Fat20.31 g(18 %)
Carbohydrates28.64 g(19 %)
Sugar added0 g(0 %)
Roughage6.47 g(22 %)
Vitamin A255.68 mg(31,960 %)
Vitamin D1.89 μg(9 %)
Vitamin E1.7 mg(14 %)
Vitamin B₁0.78 mg(78 %)
Vitamin B₂0.33 mg(30 %)
Niacin27.58 mg(230 %)
Vitamin B₆1.13 mg(81 %)
Folate54.92 μg(18 %)
Pantothenic acid0.62 mg(10 %)
Biotin3.35 μg(7 %)
Vitamin B₁₂2.23 μg(74 %)
Vitamin C25.26 mg(27 %)
Potassium957.79 mg(24 %)
Calcium125.61 mg(13 %)
Magnesium118.67 mg(40 %)
Iron4.49 mg(30 %)
Iodine9 μg(5 %)
Zinc2.19 mg(27 %)
Saturated fatty acids5.6 g
Cholesterol59.69 mg
Author of this recipe:

Ingredients

for
4
Ingredients
3 slices
Bread (crusts cut off, diced)
2 tablespoons
1 clove
garlic (crushed)
1 ¾ cups
Green bean (cut into 3 cm pieces)
3
Lettuce heart (12 leaves set aside, rest sliced)
1 ⅔ cups
Tuna (tinned, drained and flaked)
1.333 cups
cherry tomatoes (halved)
1 ½ cups
cannellini beans (tinned, drained and rinsed)
½ cup
pitted black olives (drained)
½ bunch
parsley (roughly chopped)
1 tablespoon
3 tablespoons
How healthy are the main ingredients?
garlicTunatomatoparsleyolive oil

Preparation steps

1.
Fry the bread in the butter until golden brown. Add the garlic then remove the croutons from the pan and pat dry with kitchen paper. Season lightly with salt.
2.
Blanche the green beans in boiling salt water for 3-4 min. Drain and quench.
3.
Arrange 3 lettuce leaves around the edge of each plate and place the chopped lettuce in the middle.
4.
Mix together the tuna, tomatoes, beans, olives, croutons, parsley, lemon juice and oil and season with salt and ground black pepper. Arrange on the chopped lettuce and serve immediately.