Seared Tuna with Mashed Potatoes
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(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
901
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 901 cal. | (43 %) | ||
| Protein | 51 g | (52 %) | ||
| Fat | 64 g | (55 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.4 g | (15 %) |
more nutritional values
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 9.5 μg | (48 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 15.1 μg | (25 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 31.6 mg | (263 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 8.7 μg | (290 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 1,604 mg | (40 %) | ||
| Calcium | 206 mg | (21 %) | ||
| Magnesium | 183 mg | (61 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 108 μg | (54 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 23 g | |||
| Uric acid | 409 mg | |||
| Cholesterol | 194 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 grams fresh Tuna steak
- 3 Tbsps soy sauce
- Sea salt
- freshly ground pepper
- 3 Tbsps sesame oil
- 2 Tbsps black Sesame seeds
- 4 Tbsps skinned Diced tomatoes
- 2 scallions (diagonally sliced)
- For the mashed potatoes
- 700 grams potatoes
- salt
- freshly ground pepper
- 100 grams Whipped cream
- 4 Tbsps butter
- 2 tsps Wasabi paste
- soy sauce
Preparation steps
1.
Rinse the fish, pat dry, season with salt and pepper and marinate in the refrigerator in soy sauce for 30 minutes.
2.
For the mashed potatoes, rinse and peel the potatoes. Cut into small pieces and cook while covered in salt water until tender for about 25 minutes.
3.
Drain the potatoes and let evaporate slightly. Add butter and cream and use the potato masher to mash. Season with salt and pepper and stir in the wasabi paste.
4.
Heat the sesame oil in a pan. Place a little oil on the tuna and saute on all sides for about four minutes, then quickly roll in sesame seeds.
5.
Cut the tuna fillets into thick slices. Serve with the mashed potatoes on plates and garnish with tomatoes, scallions and a little soy sauce.
