Salad with Tuna
Nutritional values
(Percentage of daily recommendation)
| Calorie | 369 cal. | (18 %) | ||
| Protein | 33.21 g | (34 %) | ||
| Fat | 20.35 g | (18 %) | ||
| Carbohydrates | 13.43 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.96 g | (3 %) |
| Vitamin A | 112.97 mg | (14,121 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 0.53 mg | (4 %) | ||
| Vitamin B₁ | 0.26 mg | (26 %) | ||
| Vitamin B₂ | 0.26 mg | (24 %) | ||
| Niacin | 29.49 mg | (246 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 31.25 μg | (10 %) | ||
| Pantothenic acid | 0.61 mg | (10 %) | ||
| Biotin | 0.2 μg | (0 %) | ||
| Vitamin B₁₂ | 2.17 μg | (72 %) | ||
| Vitamin C | 37.43 mg | (39 %) | ||
| Potassium | 661.69 mg | (17 %) | ||
| Calcium | 124.71 mg | (12 %) | ||
| Magnesium | 65.55 mg | (22 %) | ||
| Iron | 3.25 mg | (22 %) | ||
| Iodine | 1.21 μg | (1 %) | ||
| Zinc | 1.18 mg | (15 %) | ||
| Saturated fatty acids | 3.04 g | |||
| Cholesterol | 56.98 mg |
Ingredients
- Ingredients
- 4 large Anchovy fillet (in brine)
- 2 garlic cloves
- 3 sprigs thyme
- 5 Tbsps olive oil
- 1 Tbsp Red wine vinegar
- 2 sprigs rosemary
- 8 Sage
- 1 Red chili pepper
- 80 grams white bread (with crust)
- 1 tsp Orange zest (organic)
- 1 tsp lemon zest (organic)
- 4 Tuna steak (each 160 grams)
- salt
- peppers
- 2 small Romaine lettuce
Preparation steps
Step 1:
Rinse anchovy under cold water and pat dry with paper towel. Cut anchovies in half and remove bones. Then rinse again and pat dry.
Step 2:
Peel 1 garlic clove and chop. Coarsely chop anchovy fillets. Add garlic, anchovy and thyme to a mortar and finely crush together. Slowly add 3-4 tablespoons of oil and season with vinegar. Let the dressing rest at room temperature.
Step 3:
Peel second garlic clove and chop finely. Rinse rosemary and sage, shake dry, pluck from stem and finely chop. Rinse chile pepper, cut in half, remove seeds and ribs and finely chop. Grind or chop white bread into fine crumbs and mix all prepared ingredients in a bowl with lemon zest.
step 4
Rinse tuna steaks, pat dry, brush with a little oil and season with salt and pepper. Cover tuna with breadcrumb mixture and lightly press down.
Step 5:
Heat remaining oil in a pan and fry tuna on both sides for 5-6 minutes until golden brown (if fully cooked center is desired, cook 8-10 minutes).
Step 6:
Meanwhile, rinse romaine lettuce, remove core, spin dry and tear into bite sized pieces. Mix lettuce pieces in a bowl with about 2/3 of anchovy dressing and transfer to plates. Cover with sliced tuna steaks and serve drizzled with remaining anchovy dressing.
