Fried Tuna with White Beans
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(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
596
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 596 cal. | (28 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.2 g | (14 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 86.3 μg | (144 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 29.3 mg | (244 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 149 μg | (50 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 18 μg | (40 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 1,273 mg | (32 %) | ||
| Calcium | 223 mg | (22 %) | ||
| Magnesium | 151 mg | (50 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 107 μg | (54 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 9.2 g | |||
| Uric acid | 440 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
