Seared Tuna with Sautéed Vegetables and Polenta
Nutritional values
(Percentage of daily recommendation)
| Calorie | 458 cal. | (22 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 4.6 μg | (23 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 15.9 μg | (27 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 16.1 mg | (134 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 4.4 μg | (147 %) | ||
| Vitamin C | 132 mg | (139 %) | ||
| Potassium | 727 mg | (18 %) | ||
| Calcium | 196 mg | (20 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 58 μg | (29 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 6.6 g | |||
| Uric acid | 206 mg | |||
| Cholesterol | 74 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 500 milliliters Vegetable broth
- 125 grams Cornmeal (instant)
- 2 Tbsps freshly grated Parmesan
- 1 handful freshly chopped Fresh herbs (such as basil, thyme and parsley)
- Sea salt
- freshly grated Nutmeg
- 3 Tbsps olive oil
- 8 scallions
- 2 Red Bell pepper
- 50 grams sundried Tomatoes (in oil)
- 8 caperberry
- 400 grams Tuna steak (sushi-grade)
- Chili thread
Preparation steps
For the polenta: Bring the vegetable broth to a boil. Slowly stir in the cornmeal, bring to a boil and simmer for about 5 minutes, stirring occasionally, until the polenta pulls away from the bottom of the pan. Stir in the Parmesan and herbs and season with salt and nutmeg. Oil a baking sheet, add the polenta, spread out until 1.5 cm (approximately 1/2 inch) thick and let cool.
For the sautéed vegetables: Rinse the scallions, trim and cut into thirds or quarters. Rinse the peppers, cut in half, remove the stems, seeds and pith and cut into strips. Heat 2 tablespoons oil in a frying pan and sauté the vegetables for 4-5 minutes, until al dente. Season with salt. Drain the tomatoes, cut into pieces and add to the vegetables along with the caperberries.
For the tuna: Rinse the tuna, pat dry and cut into 4 pieces. Heat 1 tablespoon oil in a nonstick frying pan and sear the tuna for about 1 minute per side. Place the vegetables on serving plates. Slice the tuna, arrange over the vegetables and season with chile threads and sea salt.
Cut small circles out of the polenta and sear in hot oil in a frying pan. Serve with tuna and vegetables.
