Pepper-Coated Tuna with Asparagus and Potatoes
(0 votes)
(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
638
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 638 cal. | (30 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 38 g | (33 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 2.6 g | (9 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 23 μg | (38 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 30.3 mg | (253 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 4.6 μg | (10 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 1,413 mg | (35 %) | ||
| Calcium | 108 mg | (11 %) | ||
| Magnesium | 144 mg | (48 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 109 μg | (55 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 11.5 g | |||
| Uric acid | 395 mg | |||
| Cholesterol | 151 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams waxy, small potatoes (such as baby red potatoes)
- salt
- 200 grams green Asparagus
- sugar
- 4 Tuna steak (about 200g)
- 1 Tbsp vegetable oil
- 20 grams butter
- freshly ground peppers
- By request
- ½ lemon (for garnish)
Preparation steps
1.
Rinse potatoes and cook for 20-25 minutes in boiling salted water. Rinse and cut lemon into slices.
2.
Meanwhile, rinse asparagus, trim the ends and cook in boiling water with a pinch of salt and sugar 10-15 minutes until al dente.
3.
Rinse tuna and pat dry with a paper towel. Heat oil and butter in a pan and fry tuna for 2-4 minutes per side. Remove from pan and season with salt and pepper.
4.
Drain potatoes and serve on a preheated dish along with the asparagus and the tuna. Garnish with lemon slices.
