High-Protein
Grilled Tuna
(1 vote)
(1 vote)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 12 min.
Ready in
Calories:
254
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 254 cal. | (12 %) | ||
| Protein | 36.49 g | (37 %) | ||
| Fat | 11.32 g | (10 %) | ||
| Carbohydrates | 0.25 g | (0 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.19 g | (1 %) |
more nutritional values
| Vitamin A | 27.5 mg | (3,438 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 0.36 mg | (3 %) | ||
| Vitamin K | 0.8 μg | (1 %) | ||
| Vitamin B₁ | 0.17 mg | (17 %) | ||
| Vitamin B₂ | 0.17 mg | (15 %) | ||
| Niacin | 34.12 mg | (284 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 2.5 μg | (1 %) | ||
| Pantothenic acid | 0.42 mg | (7 %) | ||
| Biotin | 1.9 μg | (4 %) | ||
| Vitamin B₁₂ | 2.94 μg | (98 %) | ||
| Vitamin C | 0.09 mg | (0 %) | ||
| Potassium | 664.45 mg | (17 %) | ||
| Calcium | 8.64 mg | (1 %) | ||
| Magnesium | 56.16 mg | (19 %) | ||
| Iron | 1.22 mg | (8 %) | ||
| Iodine | 63 μg | (32 %) | ||
| Zinc | 0.58 mg | (7 %) | ||
| Saturated fatty acids | 1.76 g | |||
| Uric acid | 224 mg | |||
| Cholesterol | 58.75 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams Tuna steak (sushi grade)
- 3 Tbsps sesame oil
- 1 tsp peppercorns
- 1 tsp Coriander
- 1 tsp Sea salt
How healthy are the main ingredients?
sesame oilPreparation steps
1.
Rinse the tuna and pat dry. Cut into 4 long pieces equal in size. Heat 2 tablespoons of the oil in a grill pan. Sear the tuna on both sides for 1-2 minutes. The tuna will be rare in the middle.
2.
Coarsely grind the pepper, coriander and sea salt in a mortar.
3.
Slice the tuna and arrange on plates. Serve drizzled with olive oil. Serve with vegetables if desired.
