Lentil Salad with Tuna

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Lentil Salad with Tuna
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
439
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie439 kcal(21 %)
Protein34.85 g(36 %)
Fat22.05 g(19 %)
Carbohydrates28.96 g(19 %)
Sugar added0 g(0 %)
Roughage9.72 g(32 %)
Vitamin A48.61 mg(6,076 %)
Vitamin D1.7 μg(9 %)
Vitamin E0.59 mg(5 %)
Vitamin B₁0.33 mg(33 %)
Vitamin B₂0.22 mg(20 %)
Niacin26.11 mg(218 %)
Vitamin B₆1.19 mg(85 %)
Folate194.02 μg(65 %)
Pantothenic acid1.04 mg(17 %)
Biotin0.96 μg(2 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C68.86 mg(72 %)
Potassium970.35 mg(24 %)
Calcium47.19 mg(5 %)
Magnesium82.12 mg(27 %)
Iron4.66 mg(31 %)
Iodine0.55 μg(0 %)
Zinc1.81 mg(23 %)
Saturated fatty acids3.04 g
Cholesterol39.97 mg

Ingredients

for
4
For the tuna
4 Tuna steak
3 tablespoons olive oil
2 teaspoons black peppercorns (lightly crushed)
1 clove garlic (chopped)
1 tablespoon Juniper Berry (lightly crushed)
2 Limes (juiced)
For the lentil salad
2 cups canned, green Lentils (drained and rinsed)
1 Red onion (finely chopped)
2 red chile peppers (deseeded and finely chopped)
1 clove garlic (finely chopped)
3 tablespoons olive oil
1 tablespoon white wine vinegar
Mayonnaise (to serve)
fresh cilantro (to garnish)
Lime wedge (to garnish)
How healthy are the main ingredients?
olive oilgarlicLimeLentilMayonnaise
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Small pot mit Deckel, 1 Measuring cups, 1 Wooden spoon

Preparation steps

1.
Wash and dry the tuna and place in a flat dish. Mix together the remaining ingredients and pour over the tuna. Mix well and set aside to marinade for 15 minutes.
2.
For the lentil salad, mix together the lentils, onion, chilli peppers, garlic, oil and vinegar. Season with salt and pepper and set aside.
3.
Heat an oiled griddle pan until smoking then cook the tuna for about 3 minutes on each side or until cooked to your liking. Spoon over the marinade and baste for the last 2 minutes of cooking.
4.
Serve the tuna on the salad with the mayonnaise, coriander and lime wedges.