Fried Tuna with White Beans

0
Average: 0 (0 votes)
(0 votes)
Fried Tuna with White Beans
share Share
print
bookmark_border Copy URL
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
596
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie596 cal.(28 %)
Protein48 g(49 %)
Fat37 g(32 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage4.2 g(14 %)
Vitamin A1 mg(125 %)
Vitamin D9.1 μg(46 %)
Vitamin E5.9 mg(49 %)
Vitamin K86.3 μg(144 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin29.3 mg(244 %)
Vitamin B₆1.5 mg(107 %)
Folate149 μg(50 %)
Pantothenic acid2.4 mg(40 %)
Biotin18 μg(40 %)
Vitamin B₁₂8.6 μg(287 %)
Vitamin C50 mg(53 %)
Potassium1,273 mg(32 %)
Calcium223 mg(22 %)
Magnesium151 mg(50 %)
Iron3.8 mg(25 %)
Iodine107 μg(54 %)
Zinc0.8 mg(10 %)
Saturated fatty acids9.2 g
Uric acid440 mg
Cholesterol140 mg
Complete sugar12 g

Ingredients

for
2
Ingredients
2 Tuna steak (each about 200 grams)
2 Tbsps lemon juice
1 onion
400 grams white Beans (canned)
salt
freshly ground peppers
1 Tbsp vegetable oil
125 milliliters vegetable stock (jarred)
50 milliliters balsamic vinegar
1 Tbsp chopped parsley
How healthy are the main ingredients?
parsleyonionsalt

Preparation steps

1.

Sprinkle the tuna steaks with lemon juice, salt and pepper.

2.

Peel and finely chop the onion. Drain the beans.

3.

In a pan with hot oil, cook the tuna on all sides for 2-3 minutes over low heat. Wrap in foil and keep warm.

4.

Sauté the onions in the drippings until transparent. Pour in the vegetable stock and vinegar. Simmer for a couple minutes. Add the beans. Heat and season with salt and pepper. Stir in the parsley. Serve the tuna with the beans.