Seared Tuna with Spinach and Tomatoes
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(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
530
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 530 cal. | (25 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
more nutritional values
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 7.4 mg | (62 %) | ||
| Vitamin K | 482.1 μg | (804 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 29.1 mg | (243 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 218 μg | (73 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 1,535 mg | (38 %) | ||
| Calcium | 237 mg | (24 %) | ||
| Magnesium | 185 mg | (62 %) | ||
| Iron | 6.7 mg | (45 %) | ||
| Iodine | 115 μg | (58 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 9.1 g | |||
| Uric acid | 440 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 2 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
- salt
- peppers
- 2 Tbsps coarse peppers (freshly ground)
- 1 large Tomato (sliced)
- 2 shallots
- 500 grams Spinach
- 2 Tbsps vegetable oil
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.
