Seared Tuna
Seared Tuna - Middle Eastern-style cuisine - so aromatic and colorful
Healthy, because
Even smarter
Nutritional values
A nutritional A-team: the tuna fillets are packed with iodine for good thyroid function and vitamin D for strong bones, while pomegranate seeds are said to lower blood pressure and prevent inflammation.
Edible flowers are available ready-mixed in some supermarkets and specialty shops. You can also harvest them yourself on the balcony or in the garden: the petals of nasturtiums, fragrant geraniums, roses, violets, mallows and daisies are just some of the types of flower you can eat.
(Percentage of daily recommendation)
| Calorie | 530 cal. | (25 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.5 g | (5 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 9.7 μg | (49 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 22.7 mg | (189 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 40 μg | (13 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 4.6 μg | (10 %) | ||
| Vitamin B₁₂ | 7.7 μg | (257 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 779 mg | (19 %) | ||
| Calcium | 47 mg | (5 %) | ||
| Magnesium | 42 mg | (14 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 92 μg | (46 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 320 mg | |||
| Cholesterol | 93 mg |
Ingredients
- Ingredients
- 3 pomegranates
- 1 garlic clove
- 3 sprigs cilantro
- ¼ tsp ground cinnamon
- 4 Tbsps olive oil
- 4 Tuna (each about 180 grams, cut from the center)
- 4 sheets Filo dough
- 4 ozs Baby greens (or other salad leaves)
- 12 edible Flowers (such as nasturtiums or rose petals)
- ½ lemon
- salt
- peppers
Kitchen utensils
Preparation steps
Cut pomegranate into quarters, scrape out seeds and reserve 2 tablespoons seeds for garnish. Put remaining seeds in a potato ricer.
Set a fine sieve over a pot. Holding potato ricer over sieve, press pomegranate seeds to extract juice, then press on solids in sieve with back of a spoon to extract as much juice as possible. Bring juice to a boil and cook over low heat until syrupy. Let cool slightly.
Peel garlic and finely chop. Rinse cilantro, shake dry, pluck leaves and coarsely chop. In a bowl, mix together garlic, cilantro, 2/3 of the syrup, the cinnamon and 1 tablespoon olive oil.
Place tuna in a baking dish, drizzle with the garlic-juice mixture cover and let marinate in the refrigerator for 2-3 hours (or preferably overnight).
Line a baking sheet with parchment paper. Halve filo sheets, then brush 4 half-sheets lightly with oil. Top with remaining half-sheets. Shape filo sheets with your hands into little nests and place on baking sheet.
Bake filo nests in a preheated oven at 400°F until golden brown, about 8 minutes. Let cool.
Rinse baby greens and spin dry. Pick over flowers and remove any wilted petals. In a large bowl, gently mix salad greens and flowers.
Remove tuna from marinade and let drain.
Grill tuna on a hot grill pan or charcoal grill until desired doneness, 2-3 minutes per side. Meanwhile, squeeze juice from lemon half.
In a bowl, whisk together remaining strained pomegranate syrup and olive oil with lemon juice and season with salt and pepper. Drizzle over salad and toss to combine. Arrange salad, filo nests and tuna loins decoratively on 4 plates or 1 large serving plate. Sprinkle with remaining pomegranate seeds and serve immediately.
