Seared Tuna on Rutabaga
(1 vote)
(1 vote)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
623
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 623 cal. | (30 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 42 g | (36 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
more nutritional values
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 9.4 μg | (47 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 24.3 μg | (41 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 29.5 mg | (246 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 120 μg | (40 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 4.5 μg | (10 %) | ||
| Vitamin B₁₂ | 8.7 μg | (290 %) | ||
| Vitamin C | 83 mg | (87 %) | ||
| Potassium | 1,256 mg | (31 %) | ||
| Calcium | 202 mg | (20 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 109 μg | (55 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 15.3 g | |||
| Uric acid | 402 mg | |||
| Cholesterol | 169 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 750 grams Rutabaga
- 1 Tbsp butter
- 1 onion
- 2 Tbsps red Bell pepper
- 1 Tbsp chopped parsley
- 100 milliliters Whipped cream
- 150 milliliters Vegetable broth
- 1 Tbsp finely chopped parsley
- 2 Tbsps white balsamic vinegar
- 4 Tuna steak (about 150g)
- coarsely ground black peppers
- fine Sea salt
- lemons
Preparation steps
1.
Peel the rutabaga and cut it into very small cubes. Peel the onion, chop finely and sauté in butter. Add the rutabaga and sauté. Pour in the broth and cook until al dente (the liquid should be almost completely evaporated). Stir in the diced peppers and the heavy cream and cool slightly.
2.
Rinse the tuna steaks and pat dry. Place the coarsely ground pepper in a small bowl and press the edges of the tuna steaks into it, coating the edges in pepper all the way around. Quickly sear the tuna in hot oil on both sides (the inside should still be raw).
3.
Season the vegetables with salt and balsamic and stir in the parsley. Season the tuna steaks with sea salt and seasoning, serve on the warm rutabaga. Serve garnished with lemon zest, to taste.
