Grilled Tuna Steak with Pepper Relish
Nutritional values
(Percentage of daily recommendation)
| Calorie | 524 cal. | (25 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.9 g | (6 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 74.6 μg | (124 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 28.1 mg | (234 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 1,011 mg | (25 %) | ||
| Calcium | 145 mg | (15 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 101 μg | (51 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 9.1 g | |||
| Uric acid | 391 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 3 g |
Ingredients
- also
- 1 red paprika
- 1 Tomato
- 1 scallion
- 1 small red chili pepper
- salt
- freshly ground peppers
- 100 grams Arugula
- 4 Tbsps lemon juice
- Ingredients
- 1 small red chili pepper
- 1 garlic clove
- 1 Lime
- 2 tsps freshly grated ginger
- 5 Tbsps dark soy sauce
- 2 Tbsps Fish sauce
- 1 Tbsp sesame oil
- 1 tsp cornstarch
- coarsely crushed peppers
- 4 Tuna steak (à 200 g)
- salt
Preparation steps
Hlave the chile lengthwise, remove the seeds, and finely chop. Peel the garlic, chop finely. Juie the lime. In a saucepan, bring the ginger, chile, garlic, soy sauce, fish sauce, sesame oil and lime juice to a boil and cook for a minute and cool. Place the tuna in a shallow dish and pour the cooled ginger marinade over. Refrigerate 1 hour.
Drain the steaks well and sprinkle with pepper. Heat a grill to medium and cook the tuna just under a minute on each side, then move to a cooler spot on the grill and grill 1-2 minutes per side until medium-rare. (Alternatively cook the steaks in a skillet to medium-rare.)
Rinse the pepper, halve lengthwise , remove the seeds and white ribs and dice. Rinse, core and dice the tomatoes. Rinse and slice the scallions. Rinse the chile, remove the seeds and dice. Place the pepper, tomato, scallion and chile in a bowl and season with salt and pepper. Rinse the arugula, shake dry, arrange on plates. and drizzle with lemon juice. Top with the steaks and serve garnished with the pepper mixture.
