Green Salad in Pepper Dressing
The existing vitamin B complex helps to keep a clear head and strong nerves in stressful situations. This meal also provides us with the daily requirement of vitamin D, which keeps bones and the immune system young. A heart attack can generally be prevented with omega-3 fatty acids. Top supplier for this: Tuna fish.
If desired, fry other fish fillets in a coated frying pan with a little oil for salad. Fish is so healthy that it should be on our menu at least twice a week.
(Percentage of daily recommendation)
| Calorie | 437 cal. | (21 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 6.7 μg | (34 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 32.1 μg | (54 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 19.1 mg | (159 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 130 μg | (43 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 12.4 μg | (28 %) | ||
| Vitamin B₁₂ | 5.8 μg | (193 %) | ||
| Vitamin C | 54 mg | (57 %) | ||
| Potassium | 1,302 mg | (33 %) | ||
| Calcium | 209 mg | (21 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 79 μg | (40 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 6.9 g | |||
| Uric acid | 250 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 1 sprig thyme
- 1 garlic clove
- Sea salt
- 7 ozs potatoes (uniform size)
- 1 Tbsp olive oil
- 1 tsp green peppercorns (in brine, from a jar)
- 7 ozs Yogurt (low-fat)
- 2 Tbsps reduced fat Mayonnaise
- 1 Tbsp Red wine vinegar
- 3 Tomatoes (about 250 grams)
- 9 ozs Baby greens
- 2 pcs Tuna steak (125 grams)
- peppers
Preparation steps
Rinse thyme, shake dry and pluck leaves. Peel garlic. Coarsely chop thyme leaves and garlic and mix with a little sea salt.
Rinse and scrub the potatoes thoroughly. Peel if desired and cut in half lengthwise. Place cut-side up in a baking dish and sprinkle with garlic sea salt mixture. Drizzle olive oil over potatoes and bake in preheated oven at 200°C (fan 180 °C, gas mark 3) (approximately 400°F/convection 350°F) for about 25 minutes.
Meanwhile, drain peppercorns and finely chop.
Put peppercorns in a bowl with yogurt, mayonnaise and red wine vinegar and mix together into a dressing. Season to taste with salt.
Rinse tomatoes, cut in half and cut out stems. Cut tomatoes into slices.
Rinse baby greens and spin dry. Cut or tear into bite-sized pieces.
Remove potatoes from the oven and let cool briefly.
Pat tuna dry and season with salt and pepper. Heat a dry grill pan. Grill the tuna pieces on each side for about 1 minute.
Mix baby greens and tomatoes with half of the dressing. Divide between 2 plates and top with potatoes and tuna. Serve remaining dressing on the side.