Seared Tuna Steaks with Stir-Fried Bell Peppers
Healthy, because
Even smarter
Nutritional values
Tuna is full of protein and very low in fat, making this a great dish for those who are trying to build muscle and lose fat. Bell peppers provide many nutrients, especially vitamin C, which is very important for immune defense.
Serve this with a side of rice, bread, or potatoes for a more filling meal, complete with energizing carbs.
(Percentage of daily recommendation)
| Calorie | 764 cal. | (36 %) | ||
| Protein | 52 g | (53 %) | ||
| Fat | 52 g | (45 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.7 g | (36 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 13.3 mg | (111 %) | ||
| Vitamin K | 99.1 μg | (165 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 31.9 mg | (266 %) | ||
| Vitamin B₆ | 1.9 mg | (136 %) | ||
| Folate | 305 μg | (102 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 19.1 μg | (42 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 395 mg | (416 %) | ||
| Potassium | 1,715 mg | (43 %) | ||
| Calcium | 149 mg | (15 %) | ||
| Magnesium | 171 mg | (57 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 107 μg | (54 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 11.6 g | |||
| Uric acid | 456 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 4 Tuna steak (each about 6 oz)
- 6 garlic cloves
- 1 handful parsley
- 8 Tbsps olive oil
- 4 Tbsps lemon juice
- 2 red Bell pepper
- 2 yellow Bell pepper
- 2 green Bell pepper
- 8 ozs fresh Peas (shelled)
- 14 ozs Tomatoes
- salt
- freshly ground peppers
- Basil (for garnish)
Preparation steps
For the tuna: Rinse the tuna and pat dry with paper towels. Peel and chop garlic.
Rinse the parsley, shake dry and chop. In a bowl, mix half the garlic with the parsley, 4 tablespoons of the olive oil, and the lemon juice. Brush the tuna with the parsley mixture. Place in a dish and marinate for 1 hour.
For the bell peppers: Rinse the bell peppers, cut in half lengthwise, remove seeds and white ribs and cut into a small dice. Blanch the tomatoes in boiling water for 30 seconds. Remove the tomatoes with a slotted spoon. Peel the tomatoes, remove seeds and chop.
Heat the remaining olive oil in a skillet set over medium heat. Add the bell peppers and remaining garlic, and cook until fragrant. Stir in the peas and chopped tomatoes, and allow to cook until the tomatoes are stewed, about 10 minutes. Season with salt and pepper to taste.
For the tuna: Heat a grill pan on the stove. Add the tuna and sear until golden, about 1 minute per side. Season with salt and pepper to taste.
For serving: Divide the bell pepper mixture between plates and top with the tuna. Serve garnished with the basil. Serve with saffron rice if desired.
