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EatSmarter exclusive recipe

Seared Tuna

in Pepper Crust with Leek and Olives
4.5
Average: 4.5 (2 votes)
(2 votes)
Seared Tuna

Seared Tuna - Buttery-soft and spicy tuna with Mediterranean vegetables

Health Score:
Health Score
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
482
calories
Calories
0
Print

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie482 kcal(23 %)
Protein43 g(44 %)
Fat27 g(23 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A1.1 mg(138 %)
Vitamin D8.7 μg(44 %)
Vitamin E4 mg(33 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin21.9 mg(183 %)
Vitamin B₆1.1 mg(79 %)
Folate109 μg(36 %)
Pantothenic acid1.4 mg(23 %)
Biotin5.9 μg(13 %)
Vitamin B₁₂7 μg(233 %)
Vitamin C54 mg(57 %)
Potassium888 mg(22 %)
Calcium261 mg(26 %)
Magnesium72 mg(24 %)
Iron4.1 mg(27 %)
Iodine87 μg(44 %)
Zinc1.5 mg(19 %)
Saturated fatty acids5.7 g
Uric acid385 mg
Cholesterol73 mg
Development of this recipe:

Ingredients

for
2
servings
2 teaspoons
1 teaspoon
11 ounces
Tuna (center piece)
1 stalk
Leek (about 375 grams)
2
2 ounces
Black olives (pitted)
3 sprigs
1
1 ½ tablespoons
Preparation

Kitchen utensils

1 Skillet, 1 Small skillet, 1 Bowl, 1 Plate, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Mortar, 1 Slotted spatula

Preparation steps

1.
Seared Tuna preparation step 1

Crush black and white peppercorns in a mortar and put on a plate.

2.
Seared Tuna preparation step 2

Cut tuna lengthwise into 2 cylindrical pieces.

3.
Seared Tuna preparation step 3

Roll tuna pieces in peppercorns to coat.

4.
Seared Tuna preparation step 4

Cut leek diagonally into 1 cm (approximately 1/2-inch) slices.

5.
Seared Tuna preparation step 5

Carefully rinse leek slices in several changes of cold water, keeping rounds intact if possible. Remove and drain well.

6.
Seared Tuna preparation step 6

Peel the garlic and thinly slice. Coarsely chop the olives.

7.
Seared Tuna preparation step 7

Rinse the parsley, shake dry, pluck leaves and coarsely chop. Squeeze orange to yield 150 ml (approximately 2/3 cup) juice.

8.
Seared Tuna preparation step 8

Heat 1 tablespoon oil in a pan over medium heat. Cook leek and garlic, stirring frequently, until softened, 3 to 4 minutes.

9.
Seared Tuna preparation step 9

Add olives and orange juice and bring to a boil. Cover and cook until slightly reduced, about 3 minutes, then season with salt and pepper.

10.
Seared Tuna preparation step 10

Meanwhile, heat the remaining oil in a skillet. Cook the tuna loins until seared and golden, about 45 seconds per side.

11.
Seared Tuna preparation step 11

Combine parsley and leek mixture and arrange on a plate. Cut tuna into slices, arrange on top, and serve.

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