Seared Tuna on Avocado and Tomato Bed
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 29 min.
Ready in
Calories:
690
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 690 cal. | (33 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 54 g | (47 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.3 g | (11 %) |
more nutritional values
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 31.7 μg | (53 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 28.2 mg | (235 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 72 μg | (24 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 1,236 mg | (31 %) | ||
| Calcium | 111 mg | (11 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 104 μg | (52 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 14.5 g | |||
| Uric acid | 371 mg | |||
| Cholesterol | 153 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Avocado
- 2 sprigs cilantro
- 3 Tbsps Crème fraiche
- salt
- cayenne pepper
- 4 Tomatoes
- 4 Tuna steak (each about 180 grams)
- freshly ground peppers
- 5 Tbsps olive oil
- 1 organic Lime
- 1 tsp honey
- cilantro (for garnishing)
Preparation steps
1.
Peel and halve avocado, pit and cut pulp into pieces. Rinse cilantro, shake dry, pluck off leaves and puree with avocado and sour cream in a blender. Season with salt and cayenne pepper.
2.
Rinse and dry tomatoes, cut into quarters, remove seeds with stem and dice finely.
3.
Rinse tuna, pat dry and season with salt and pepper. Heat 2 tablespoons of oil in a grill pan and grill tuna for about 1-2 minutes per side (if rare), little bit longer for medium.
4.
Rinse lime in hot water and pat dry. Grate zest and squeeze juice. Combine lime juice with zest, remaining oil and honey.
5.
Place avocado cream in the center of plates, spread with tomatoes and top with tuna. Drizzle with lime sauce and garnish with cilantro leaves, serve.
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