Seared Tuna with Spinach and Tomatoes

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Seared Tuna with Spinach and Tomatoes
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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
530
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie530 cal.(25 %)
Protein48 g(49 %)
Fat37 g(32 %)
Carbohydrates2 g(1 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A1.9 mg(238 %)
Vitamin D9.1 μg(46 %)
Vitamin E7.4 mg(62 %)
Vitamin K482.1 μg(804 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin29.1 mg(243 %)
Vitamin B₆1.2 mg(86 %)
Folate218 μg(73 %)
Pantothenic acid1.7 mg(28 %)
Biotin13.8 μg(31 %)
Vitamin B₁₂8.6 μg(287 %)
Vitamin C71 mg(75 %)
Potassium1,535 mg(38 %)
Calcium237 mg(24 %)
Magnesium185 mg(62 %)
Iron6.7 mg(45 %)
Iodine115 μg(58 %)
Zinc1.2 mg(15 %)
Saturated fatty acids9.1 g
Uric acid440 mg
Cholesterol140 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
800 grams fresh Tuna steak
3 Tbsps soy sauce
salt
peppers
2 Tbsps coarse peppers (freshly ground)
1 large Tomato (sliced)
2 shallots
500 grams Spinach
2 Tbsps vegetable oil
How healthy are the main ingredients?
Spinachsoy saucesaltTomatoshallot

Preparation steps

1.

Rinse fish, pat dry and season with salt and pepper. Marinate fish in soy sauce, about 30 minutes.

2.

Rinse, trim and spin spinach dry. Peel and chop shallots. In a pan, cook shallots in hot oil until translucent. Add spinach and cook, stirring, until wilted. Season with salt and pepper.

3.

Heat sesame oil in a wok. Pat tuna fillet dry and sauté 3-4 minutes on all sides with coarsely ground pepper.

4.

Cut tuna into thick slices.

5.

Serve tuna with spinach and sliced tomatoes.