Grilled Tuna with Fava Beans
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(0 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
583
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 583 cal. | (28 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 36 g | (31 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 8.5 μg | (43 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 3.6 μg | (6 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 28.9 mg | (241 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 8.1 μg | (270 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 1,190 mg | (30 %) | ||
| Calcium | 110 mg | (11 %) | ||
| Magnesium | 143 mg | (48 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 98 μg | (49 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 9 g | |||
| Uric acid | 392 mg | |||
| Cholesterol | 131 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 ½ Tbsps olive oil
- 2 red peppers (sliced)
- 1 yellow pepper (sliced)
- 1 small onion (sliced)
- 2 cups Broad bean
- 1 Tbsp tomato puree
- 25 ozs Tuna steak (cut into four steaks)
- salt
- freshly ground Black pepper
Preparation steps
1.
Preheat the grill to hot. Heat a tablespoon of oil in a large saute pan set over a moderate heat until hot.
2.
Add the peppers and onions with a pinch of salt, sautéing for 5 minutes until soft and starting to colour. Add the broad beans and cover the pan with a lid.
3.
Cook for a further 3 minutes and the stir in the tomato puree. Cook for a further 2 minutes, uncovered, and then season to taste.
4.
Season the tuna steaks and arrange on a grilling tray. Drizzle with the remaining oil and grill for 5 - 7 minutes, turning once, until coloured and firm to the touch with a little spring to them.
5.
Serve the steaks with the bean and pepper medley on the side.
