Flaked Fish and White Bean Bowl

Name: Flaked Fish and White Bean Bowl
Total time: 25 min
Yield: 4
Ingredients: 3 slices Bread (crusts cut off, diced); 2 tablespoons butter; 1 clove garlic (crushed); 1.75 cups Green beans (cut into 3 cm pieces); 3 Lettuce (12 leaves set aside, rest sliced); 1.667 cups Tuna (tinned, drained and flaked); 1.333 cups cherry tomatoes (halved); 1.5 cups cannellini beans (tinned, drained and rinsed); 0.5 cup pitted black olives (drained); 0.5 bunch parsley (roughly chopped); 1 tablespoon lemon juice; 3 tablespoons olive oil

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Difficulty:

easy

Difficulty

Preparation:

25 min.

Preparation

Calories:

439

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	439 kcal	(21 %)
Protein	36.56 g	(37 %)
Fat	20.31 g	(18 %)
Carbohydrates	28.64 g	(19 %)
Sugar added	0 g	(0 %)
Roughage	6.47 g	(22 %)

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more nutritional values

Vitamin A	255.68 mg	(31,960 %)
Vitamin D	1.89 μg	(9 %)
Vitamin E	1.7 mg	(14 %)
Vitamin B₁	0.78 mg	(78 %)
Vitamin B₂	0.33 mg	(30 %)
Niacin	27.58 mg	(230 %)
Vitamin B₆	1.13 mg	(81 %)
Folate	54.92 μg	(18 %)
Pantothenic acid	0.62 mg	(10 %)
Biotin	3.35 μg	(7 %)
Vitamin B₁₂	2.23 μg	(74 %)
Vitamin C	25.26 mg	(27 %)
Potassium	957.79 mg	(24 %)
Calcium	125.61 mg	(13 %)
Magnesium	118.67 mg	(40 %)
Iron	4.49 mg	(30 %)
Iodine	9 μg	(5 %)
Zinc	2.19 mg	(27 %)
Saturated fatty acids	5.6 g
Cholesterol	59.69 mg

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 3 slices
Bread (crusts cut off, diced); 2 tablespoons
butter; 1 clove
garlic (crushed); 1 ¾ cups
Green beans (cut into 3 cm pieces); 3
Lettuce (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
lemon juice; 3 tablespoons
olive oil

How healthy are the main ingredients?

garlic Green beans Tuna tomato parsley olive oil

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Preparation steps

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.

Blanche the green beans in boiling salt water for 3-4 min. Drain and quench.

Arrange 3 lettuce leaves around the edge of each plate and place the chopped lettuce in the middle.

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.