Flaked Fish and White Bean Bowl
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
439
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(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 %) |
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
all recipes of this authorIngredients
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
- 1 ½ cups
cannellini beans (tinned, drained and rinsed)
- ½ cup
- ½ bunch
parsley (roughly chopped)
- 1 tablespoon
- 3 tablespoons
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.
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