Grilled Tuna Steak with Asparagus and Potato Salad
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 2 h. 35 min.
Ready in
Calories:
602
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 602 cal. | (29 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 38 g | (33 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.8 g | (9 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 11.6 μg | (58 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 58 μg | (97 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 32.4 mg | (270 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 118 μg | (39 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 8.7 μg | (290 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 1,314 mg | (33 %) | ||
| Calcium | 133 mg | (13 %) | ||
| Magnesium | 141 mg | (47 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 111 μg | (56 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 9.6 g | |||
| Uric acid | 426 mg | |||
| Cholesterol | 142 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Tuna steak (each about 150 grams)
- 4 Tbsps Orange juice (freshly squeezed)
- 2 Tbsps soy sauce
- salt
- peppers
- 300 grams small potatoes
- 175 grams green Asparagus
- 100 grams mixed Lettuce
- 100 grams Cherry tomatoes
- 50 grams black Olives
- 50 grams Anchovy fillet
- 2 Tbsps olive oil (extra-virgin)
Preparation steps
1.
Rinse the tuna, pat dry, then drizzle with orange juice and soy sauce. Season generously with pepper and refrigerate covered for about 2 hours. Let marinate.
2.
Boil the potatoes in plenty of water and drain. Let cool and cut into quarters. Rinse the asparagus, remove the woody ends and blanch in boiling salted water for about 15 minutes. Drain well.
3.
Rinse the lettuce and spin dry. Serve the salad with the potatoes, olives, anchovies, asparagus and tomatoes in a large bowl.
4.
Place the drained tuna in a grill pan or on the grill and cook for about 3-4 minutes on each side. Arrange the tuna on the salad, drizzle with olive oil, season with salt and pepper and serve immediately.
