Med-style Fish Skewers
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
Calories:
694
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 694 cal. | (33 %) | ||
| Protein | 54 g | (55 %) | ||
| Fat | 50 g | (43 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.3 g | (8 %) |
more nutritional values
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 10.9 μg | (55 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 19.8 μg | (33 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 33.7 mg | (281 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 10.3 μg | (343 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 1,266 mg | (32 %) | ||
| Calcium | 135 mg | (14 %) | ||
| Magnesium | 140 mg | (47 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 123 μg | (62 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 12.1 g | |||
| Uric acid | 451 mg | |||
| Cholesterol | 168 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 cups Tuna (cut into 2 inch cubes)
- ⅜ cup olive oil
- 4 shallots (finely chopped)
- 0.333 cup sun-dried tomatoes (finely chopped)
- 1 Tbsp Basil (finely chopped)
- 1 Tbsp parsley (finely chopped)
- 1 bay leaf
- 8 garlic cloves (whole)
- bay leaves (with leaves attached at ends, soaked in water for 30 minutes)
- 1.333 cups Plum tomato (diced and de-seeded)
- black Olives (to garnish)
- salt
- peppers
Preparation steps
1.
Mix together three quarters of the olive oil, three quarters of the chopped shallots, the chopped basil and the sun-dried tomatoes in a mixing bowl. Marinate the tuna fillet for 15-20 minutes.
2.
Meanwhile, heat the remaining olive oil in a wide heavy-based saucepan over a medium heat. Add the remaining shallot and fry for 2-3 minutes.
3.
Add the tomatoes and continue to cook for a further 5 minutes. Add the bay leaf and parsley and remove from the heat.
4.
Heat the grill to hot.
5.
Thread a garlic clove onto the bay twigs, then two cubes of the tuna fillet. Grill for 6-8 minutes, until seared on the outside and pink on the inside.
6.
Reheat the tomato and shallot salad and remove the bay leaf. Season to taste.
7.
Transfer to serving bowls and serve with the tuna kebabs on plates.
