Seared Tuna with Sautéed Vegetables and Polenta

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Seared Tuna with Sautéed Vegetables and Polenta
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Health Score:
87 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
458
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie458 cal.(22 %)
Protein28 g(29 %)
Fat26 g(22 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage6.6 g(22 %)
Vitamin A0.7 mg(88 %)
Vitamin D4.6 μg(23 %)
Vitamin E5.4 mg(45 %)
Vitamin K15.9 μg(27 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin16.1 mg(134 %)
Vitamin B₆0.8 mg(57 %)
Folate88 μg(29 %)
Pantothenic acid1.2 mg(20 %)
Biotin7.8 μg(17 %)
Vitamin B₁₂4.4 μg(147 %)
Vitamin C132 mg(139 %)
Potassium727 mg(18 %)
Calcium196 mg(20 %)
Magnesium87 mg(29 %)
Iron3.1 mg(21 %)
Iodine58 μg(29 %)
Zinc1.8 mg(23 %)
Saturated fatty acids6.6 g
Uric acid206 mg
Cholesterol74 mg
Complete sugar6 g

Ingredients

for
4
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
How healthy are the main ingredients?
Tomatoolive oilParmesanNutmeg

Preparation steps

1.

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.

2.

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.

3.

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.

4.

Cut small circles out of the polenta and sear in hot oil in a frying pan. Serve with tuna and vegetables.