Pepper Stew with Tuna
Nutritional values
(Percentage of daily recommendation)
| Calorie | 646 cal. | (31 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 43 g | (37 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.1 g | (24 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 9.7 μg | (49 %) | ||
| Vitamin E | 12 mg | (100 %) | ||
| Vitamin K | 64.7 μg | (108 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 30 mg | (250 %) | ||
| Vitamin B₆ | 1.7 mg | (121 %) | ||
| Folate | 217 μg | (72 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 363 mg | (382 %) | ||
| Potassium | 1,384 mg | (35 %) | ||
| Calcium | 153 mg | (15 %) | ||
| Magnesium | 147 mg | (49 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 109 μg | (55 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 10.2 g | |||
| Uric acid | 408 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 800 grams fresh Tuna
- 4 Anchovy fillet
- salt
- freshly ground pepper
- 1 large, white onion
- 3 Red Bell pepper
- 3 green Bell pepper
- 4 garlic cloves
- 5 Tbsps black Olives (pitted, chopped)
- olive oil
- 125 milliliters white wine
- 4 Tbsps chopped parsley
Preparation steps
Peel onion and dice. Rinse and halve bell peppers, remove seeds and ribs and cut into small pieces.
Peel garlic and cut into sticks. Cut anchovy fillets into pieces. Prick tuna with a sharp knife several time, coat with, oil, garlic and anchovies and season with salt and pepper.
Heat 4 tablespoons of olive oil in a pan, cook tuna on all sides and remove from pan. Add onion, olives and vegetables into the pan and saute, stirring, for 5-6 minutes.
Add wine and 125 ml (approximately 1/2 cup) of water to the pan and simmer briefly. Season with salt and pepper and return tuna to the pan. Simmer, covered, for about 40 minutes on low heat. Turn tuna over occasionally. Add water or wine, if necessary. Cut tuna into slices with a sharp knife.
Arrange tuna slices with vegetables on plates, sprinkle with parsley and serve immediately.
