Seared Tuna with Egg
(0 votes)
(0 votes)
Health Score:
7,2 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 36 min.
Ready in
Calories:
488
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 488 kcal | (23 %) | ||
| Protein | 35.36 g | (36 %) | ||
| Fat | 36.85 g | (32 %) | ||
| Carbohydrates | 2.02 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.81 g | (3 %) |
more nutritional values
| Vitamin A | 218.58 mg | (27,323 %) | ||
| Vitamin D | 3.81 μg | (19 %) | ||
| Vitamin E | 5.97 mg | (50 %) | ||
| Vitamin B₁ | 0.26 mg | (26 %) | ||
| Vitamin B₂ | 0.46 mg | (42 %) | ||
| Niacin | 25.69 mg | (214 %) | ||
| Vitamin B₆ | 0.99 mg | (71 %) | ||
| Folate | 101.27 μg | (34 %) | ||
| Pantothenic acid | 0.53 mg | (9 %) | ||
| Biotin | 0.72 μg | (2 %) | ||
| Vitamin B₁₂ | 3.39 μg | (113 %) | ||
| Vitamin C | 4.6 mg | (5 %) | ||
| Potassium | 600.14 mg | (15 %) | ||
| Calcium | 16.22 mg | (2 %) | ||
| Magnesium | 45.48 mg | (15 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 60 μg | (30 %) | ||
| Zinc | 0.96 mg | (12 %) | ||
| Saturated fatty acids | 7.75 g | |||
| Cholesterol | 233.68 mg |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
Preparation steps
1.
Boil the asparagus in salted water for about 6-8 minutes until not quite cooked through. Refresh in cold water and pat dry.
2.
Fry the bacon briefly in 1 tbsp oil in a hot pan. Add the asparagus and fry together for 5-6 minutes until golden brown. Season with sea salt and ground black pepper.
3.
Meanwhile, fry the tuna in 1 tbsp of hot oil in a non-stick pan on both sides for 3-4 minutes.
4.
Blend the basil to a fine purée with the remaining oil. Push the mixture through a sieve and stir in the lemon juice. Season to taste with salt and a pinch of sugar.
5.
Cut the tuna steaks in half and arrange on top of the asparagus and bacon. Drizzle with the basil oil and garnish with the eggs. Sprinkle with sea salt and serve.
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