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Fried Tuna with Teriyaki Vegetables
(1 vote)
Health Score:
88 / 100
Difficulty:
moderate
Preparation:
30 min.
Preparation
Calories:
516
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 516 cal. | (25 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2.4 g | (8 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 9.6 μg | (48 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 16 μg | (27 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 28.4 mg | (237 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 70 mg | (74 %) | ||
| Potassium | 971 mg | (24 %) | ||
| Calcium | 103 mg | (10 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 104 μg | (52 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 8.9 g | |||
| Uric acid | 395 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- Ingredients
- 150 grams White pepper
- 150 grams Zucchini
- 100 grams fresh shiitake mushrooms
- 1 Tbsp soy sauce
- 1 small red Bell pepper
- 3 Tbsps Teriyaki sauce
- 2 tsps sesame oil
- 1 tsp honey
- 1 tsp freshly grated ginger
- 4 Tuna steak (150g)
- salt
- peppers
- 2 Tbsps lemon juice
Preparation steps
1.
Marinate tuna steaks with lemon juice and place in refrigerator. Rinse asparagus and halve the lower third into long rods. Clean mushrooms, removing any hard stems. Rinse and pat dry zucchini and cut into diagonal slices. Rinse peppers, halve, remove seeds and ribs and cut into bite-size pieces.
2.
Mix vegetables and ginger, fry in wok with 1 tsp sesame oil for about 3 minutes. Add honey, teriyaki and soy sauce and keep warm. Remove tuna steaks from the refrigerator, pat dry and season with salt and pepper. Heat the remaining oil in a pan and sear the tuna for 1-2 minutes per side (or longer if needed). Arrange tuna on top of the vegetables and serve.
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