Seared Tuna with Enoki Mushrooms
Nutritional values
(Percentage of daily recommendation)
| Calorie | 400 cal. | (19 %) | ||
| Protein | 63.25 g | (65 %) | ||
| Fat | 12.2 g | (11 %) | ||
| Carbohydrates | 8.87 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.96 g | (10 %) |
| Vitamin A | 535.71 mg | (66,964 %) | ||
| Vitamin D | 4.05 μg | (20 %) | ||
| Vitamin E | 1.67 mg | (14 %) | ||
| Vitamin B₁ | 0.44 mg | (44 %) | ||
| Vitamin B₂ | 0.52 mg | (47 %) | ||
| Niacin | 59.45 mg | (495 %) | ||
| Vitamin B₆ | 2.31 mg | (165 %) | ||
| Folate | 139.91 μg | (47 %) | ||
| Pantothenic acid | 1.49 mg | (25 %) | ||
| Biotin | 0.05 μg | (0 %) | ||
| Vitamin B₁₂ | 4.7 μg | (157 %) | ||
| Vitamin C | 24.56 mg | (26 %) | ||
| Potassium | 1,649.27 mg | (41 %) | ||
| Calcium | 68.1 mg | (7 %) | ||
| Magnesium | 141.58 mg | (47 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 1.66 mg | (21 %) | ||
| Saturated fatty acids | 2 g | |||
| Cholesterol | 94 mg |
Ingredients
- Ingredients
- 800 grams fresh Tuna steak
- 3 soy sauce
- salt
- peppers
- 200 grams Enoki mushrooms
- 1 Zucchini
- 200 grams fresh Spinach
- ½ bunch Thai Chives
- 3 Tbsps sesame oil
- Sea salt
- freshly ground peppers
- Radicchio
Preparation steps
Rinse the tuna and pat dry. Season with salt and pepper. Drizzle with the soy sauce, then place in the refrigerator for 30 minutes to marinate. Rinse the mushrooms, spinach, radicchio, and zucchini, then pat dry. Remove the ends from the zucchini, cut in half, and julienne. Tear the radicchio into bite-sized pieces.
Heat the sesame oil in a wok. Remove the tuna from the marinade and pat dry. Sear the tuna on all sides, about 4 minutes total cooking time. Remove the tuna from the wok and wrap in foil. Pour the marinade into the wok, then add the mushrooms and vegetables. Sauté for 2 minutes, stirring constantly. Cut the tuna into thick slices, then arrange in a fan like shape on plates. Season with sea salt and freshly ground pepper. Remove the vegetables from the wok, and arrange on the plates with the tuna. Halve the chives, sprinkle over the plates, and serve.
