Med-style Fish Skewers

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Med-style Fish Skewers
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Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
Calories:
512
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie512 kcal(24 %)
Protein67.7 g(69 %)
Fat22.67 g(20 %)
Carbohydrates7.95 g(5 %)
Sugar added0 g(0 %)
Roughage1.59 g(5 %)
Vitamin A89.5 mg(11,188 %)
Vitamin D4.54 μg(23 %)
Vitamin E0.79 mg(7 %)
Vitamin B₁0.36 mg(36 %)
Vitamin B₂0.35 mg(32 %)
Niacin62.74 mg(523 %)
Vitamin B₆2.5 mg(179 %)
Folate16.07 μg(5 %)
Pantothenic acid0.94 mg(16 %)
Biotin0.83 μg(2 %)
Vitamin B₁₂5.33 μg(178 %)
Vitamin C9.13 mg(10 %)
Potassium1,469.77 mg(37 %)
Calcium45.04 mg(5 %)
Magnesium110.72 mg(37 %)
Iron3.49 mg(23 %)
Zinc1.27 mg(16 %)
Saturated fatty acids3.29 g
Cholesterol106.59 mg

Ingredients

for
4
Ingredients
4 cups Tuna (cut into 2 inch cubes)
cup olive oil
4 shallots (finely chopped)
0.333 cup sun-dried tomatoes (finely chopped)
1 tablespoon Basil (finely chopped)
1 tablespoon parsley (finely chopped)
1 bay leaf
8 garlic (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
How healthy are the main ingredients?
Tunaolive oilBasilparsleyshallotgarlic

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.
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