Grilled Tuna with Pear Salsa
(0 votes)
(0 votes)
Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
651
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 651 cal. | (31 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 46 g | (40 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 2.4 g | (8 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 12.1 μg | (20 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 27.3 mg | (228 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 43 μg | (14 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 3.8 μg | (8 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 873 mg | (22 %) | ||
| Calcium | 99 mg | (10 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 103 μg | (52 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 10.7 g | |||
| Uric acid | 370 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Pear
- 1 onion
- 1 garlic clove
- olive oil
- 1 tsp brown sugar
- 75 milliliters dry white wine
- 2 Tbsps apple cider vinegar
- 2 Tbsps freshly chopped Fresh herbs (such as thyme and sage)
- 1 Tbsp lemon juice
- salt
- cayenne pepper
- 4 Tuna steak (about 180 grams or approximately 6 ounces)
- olive oil
- freshly ground peppers
Preparation steps
1.
Peel the pears, cut into quarters, remove cores and dice finely. Peel the onion and garlic and chop finely. Sauté both in 2 tablespoons of hot oil until translucent. Sprinkle with sugar, let caramelize slightly then add the wine and deglaze the pan. Add the pears and vinegar and simmer for about 3 minutes. Remove from heat, add the herbs and season with lemon juice, salt and cayenne pepper. Let cool until lukewarm.
2.
Preheat the oven broiler.
3.
Rinse the tuna, pat dry and brush with oil. Cook under the broiler for 4-8 minutes. Flip once while cooking and season with salt and pepper just before removing from the oven. Serve with the warm pear salsa.
