Seared Tuna with Avocado Cream
Seared Tuna with Avocado Cream - Tender fish with aromatic side dishes
Healthy, because
Even smarter
Nutritional values
Tuna provides plenty of vitamin A, which is important for good eyesight and firm skin. In addition, polyunsaturated fatty acids lead to increased brain performance. Lose weight with avocados? This can work. Due to the high fat content and the associated high energy content, this fruit as part of a meal makes you feel fuller for longer.
You don't like cilantro? No problem: The tuna with avocado cream also tastes great with flat-leaf parsley instead. If you prefer to do without tuna, replace it with salmon, for example.
Can't find Espelette? Then just use a pinch of cayenne and a pinch of paprika
(Percentage of daily recommendation)
| Calorie | 315 cal. | (15 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 47 g | (41 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.9 g | (40 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 10.2 μg | (51 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 32.5 μg | (54 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 23.2 mg | (193 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 4.8 μg | (11 %) | ||
| Vitamin B₁₂ | 6.5 μg | (217 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 1,715 mg | (43 %) | ||
| Calcium | 110 mg | (11 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 80 μg | (40 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 10.4 g | |||
| Uric acid | 298 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 1 organic lime
- 2 Tomatoes
- 2 garlic cloves
- 1 red chili pepper
- 1 handful cilantro
- 2 Avocados
- salt
- peppers
- 2 parsley roots
- 2 roots Jerusalem artichoke
- Canola oil (for deep frying)
- Piment d'Espelette (or Aleppo pepper)
- 4 Tuna steak (each approx. 6 oz)
- 2 Tbsps olive oil
Preparation steps
For the avocado cream: rinse lime, rub dry, grate peel, and squeeze juice. Wash tomatoes, cut out stalks, and dice tomatoes. Peel and finely chop garlic. Cut chili pepper in half lengthwise, remove seeds, wash, and chop. Wash cilantro, shake dry, pluck leaves, set aside some for garnish; finely chop remaining leaves. Cut avocados in half, pit, lift flesh from skins, place in a bowl, mash with a fork, and immediately sprinkle with lime juice. Stir in lime zest, diced tomatoes, garlic, chili, salt, pepper, and cilantro.
For the chips: peel parsley root and Jerusalem artichoke, slice finely and pat dry. Heat canola oil in a pot. Fry the vegetable chips in batches for 2-3 minutes over high heat until golden brown. Remove, drain on paper towel, and season with salt and piment d'Espelette.
Rinse tuna steaks and pat dry. Heat olive oil in a large skillet. Sear steaks in it vigorously for about 1 minute on each side over high heat. Remove pan from heat and let tuna steaks sit in pan, covered, for about 3 minutes more; they should still be pink inside.
Season tuna steaks with salt and pepper and arrange on plates with avocado cream. Spread vegetable chips on the tuna with avocado cream and decorate everything with cilantro set aside.
