Seared Ahi Tuna

with Mango Salad
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Seared Ahi Tuna
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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
418
calories
Calories

Healthy, because

Even smarter

Nutritional values

Tuna is a great source of protein because it is lean. This recipe is a low calorie dinner that will fill you up and provide you with plenty of nutrients. 

Serve this with a side of rice for a more complete meal. 

1 serving contains
(Percentage of daily recommendation)
Calorie418 kcal(20 %)
Protein30.6 g(31 %)
Fat19.33 g(17 %)
Carbohydrates37.29 g(25 %)
Sugar added0 g(0 %)
Roughage8.79 g(29 %)
Vitamin A224.82 mg(28,103 %)
Vitamin D1.7 μg(9 %)
Vitamin E1.69 mg(14 %)
Vitamin B₁0.25 mg(25 %)
Vitamin B₂0.26 mg(24 %)
Niacin25.87 mg(216 %)
Vitamin B₆1.13 mg(81 %)
Folate78.77 μg(26 %)
Pantothenic acid1.15 mg(19 %)
Biotin0.54 μg(1 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C73.3 mg(77 %)
Potassium1,564 mg(39 %)
Calcium120.45 mg(12 %)
Magnesium92.18 mg(31 %)
Iron9.47 mg(63 %)
Iodine1.09 μg(1 %)
Zinc1.03 mg(13 %)
Saturated fatty acids2.74 g
Cholesterol39.97 mg
Author of this recipe:
How healthy are the main ingredients?
olive oilFennel bulbshallotgarlicOrange juiceMango

Ingredients

for
4
Ingredients
4 tablespoons
2
young Fennel bulb (cut into large chunks)
2
shallots (halved lengthways)
2 cloves
garlic (roughly chopped)
cup
1
¾ cup
½
Mango (chopped)
4
Tuna steak (6 oz each)
2 tablespoons
2 tablespoons
4
1 handful

Preparation steps

1.
Heat 2 tbsp oil in a pan. Add the fennel, shallots and garlic and fry for 1-2 minutes, then add the orange juice and saffron. Add the tomatoes and cook, with the lid ajar, for 8-12 minutes.
2.
Add the mango and season to taste with salt, cayenne pepper and a pinch of sugar.
3.

Brush the tuna steaks with the remaining oil and season with salt and ground black pepper. Grill on the hot barbecue for around 2 minutes on each side so that the center remains raw (or longer, depending on the desired cooking level).

4.
Use a slotted spoon to arrange the vegetables on plates. Cut the tuna in half and place on top of the vegetables. Mix the sesame seeds together and scatter over each plate. Serve garnished with lime and coriander.