Seared Tuna with Asparagus
Nutritional values
(Percentage of daily recommendation)
| Calorie | 537 cal. | (26 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 5.7 μg | (29 %) | ||
| Vitamin E | 7.8 mg | (65 %) | ||
| Vitamin K | 87.1 μg | (145 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 23.3 mg | (194 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 270 μg | (90 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 5.4 μg | (180 %) | ||
| Vitamin C | 64 mg | (67 %) | ||
| Potassium | 1,192 mg | (30 %) | ||
| Calcium | 233 mg | (23 %) | ||
| Magnesium | 171 mg | (57 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 80 μg | (40 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 7.5 g | |||
| Uric acid | 375 mg | |||
| Cholesterol | 88 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 250 grams Snow peas
- salt
- 750 grams green Asparagus
- 2 Tomatoes
- 500 grams Tuna
- freshly ground peppers
- 4 Tbsps Canola oil
- 4 Tbsps Sesame seeds (black and white)
- 2 Tbsps lemon juice
- 1 pinch sugar
Preparation steps
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.
Rinse the tomatoes, cut into quarters, remove seeds and cut the quarters into thin strips.
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.
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.
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.
