Flakey Fish and Bean Salad
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
521
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 521 cal. | (25 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 8.3 μg | (42 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 66.7 μg | (111 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 22.5 mg | (188 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 172 μg | (57 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 28.3 μg | (63 %) | ||
| Vitamin B₁₂ | 6.2 μg | (207 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 1,294 mg | (32 %) | ||
| Calcium | 187 mg | (19 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 75 μg | (38 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 7.7 g | |||
| Uric acid | 302 mg | |||
| Cholesterol | 303 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 cups waxy potatoes (peeled)
- 4 small eggs
- 2 cups Green beans (trimmed)
- 4 Vine Tomatoes (cored and cut into wedges)
- 2 cups Tuna steak (in brine)
- ½ cup pitted, black Olives (sliced)
- 8 preserved Anchovy fillet (drained)
- 2 Tbsps extra virgin olive oil
- 2 Tbsps Chives (snipped)
- salt
- freshly ground peppers
Preparation steps
1.
Cook the potatoes in a large saucepan of salted, boiling water until tender to the point of a knife; 15 - 18 minutes. When ready, drain and refresh in a large bowl of iced water.
2.
As the potatoes cook, blanch the green beans in a saucepan of salted, boiling water for 2 minutes; remove with a pair of tongs and refresh in iced water with the potatoes. Cook the eggs in the same saucepan for 12 minutes. Drain and refresh in more fresh iced water.
3.
Once the potatoes are cool enough to handle, chop and place in a mixing bowl with the drained beans, tomatoes, tuna, olives, anchovies, and olive oil. Peel the eggs, slice into wedges, and add to the bowl.
4.
Toss thoroughly yet gently and season with salt and pepper. Lift into bowls and garnish with chives before serving.
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