Seared Tuna with Asparagus

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Seared Tuna with Asparagus
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
421
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie421 kcal(20 %)
Protein44.78 g(46 %)
Fat19.68 g(17 %)
Carbohydrates18.01 g(12 %)
Sugar added1.05 g(4 %)
Roughage7.09 g(24 %)
Vitamin A335.29 mg(41,911 %)
Vitamin D2.5 μg(13 %)
Vitamin E6.2 mg(52 %)
Vitamin B₁0.59 mg(59 %)
Vitamin B₂0.49 mg(45 %)
Niacin38.13 mg(318 %)
Vitamin B₆1.59 mg(114 %)
Folate317.35 μg(106 %)
Pantothenic acid1.36 mg(23 %)
Biotin3.21 μg(7 %)
Vitamin B₁₂2.94 μg(98 %)
Vitamin C63.02 mg(66 %)
Potassium1,356.92 mg(34 %)
Calcium89.91 mg(9 %)
Magnesium100.51 mg(34 %)
Iron11.13 mg(74 %)
Zinc1.96 mg(25 %)
Saturated fatty acids2 g
Cholesterol58.75 mg
Author of this recipe:

Ingredients

for
4
Ingredients
250 grams
750 grams
green Asparagus
2
500 grams
freshly ground Pepper
4 tablespoons
4 tablespoons
Sesame seeds (black and white)
2 tablespoons
1 pinch

Preparation steps

1.

Rinse and trim the snow peas. Peel the bottom third of the asparagus, cut off any woody ends and cut the stalks into pieces. Place in a steamer, season with salt and steam for about 10 minutes. Add the snow peas after 6 - 7 minutes.

2.

Rinse the tomatoes, cut into quarters, remove seeds and cut the quarters into thin strips.

3.

Rinse the tuna, pat dry and cut into 4 strips. Season with salt and pepper and sear in 2 tablespoons oil in a hot, non-stick pan for 2 - 3 minutes until the center is slightly rosy.

4.

Toast the sesame seeds in a dry pan until golden brown. Remove from pan and let cool on a plate. Cut each piece of the tuna into 3 cubes, press one side in the sesame seeds and thread onto wooden skewers.

5.

Pour the remaining oil and the lemon juice in a bowl. Stir in the steamed vegetables and the tomatoes and season with salt, sugar and pepper. Arrange on plates and lay and the tuna skewers on top. Serve immediately.