Sesame-crusted Fish

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Sesame-crusted Fish
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 25 min.
Ready in
Calories:
577
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie577 cal.(27 %)
Protein44 g(45 %)
Fat42 g(36 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage3.3 g(11 %)
Vitamin A0.9 mg(113 %)
Vitamin D8.5 μg(43 %)
Vitamin E2.4 mg(20 %)
Vitamin K3.7 μg(6 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin27.4 mg(228 %)
Vitamin B₆1.1 mg(79 %)
Folate54 μg(18 %)
Pantothenic acid1.5 mg(25 %)
Biotin5.7 μg(13 %)
Vitamin B₁₂8.1 μg(270 %)
Vitamin C14 mg(15 %)
Potassium890 mg(22 %)
Calcium266 mg(27 %)
Magnesium155 mg(52 %)
Iron4.1 mg(27 %)
Iodine96 μg(48 %)
Zinc1.9 mg(24 %)
Saturated fatty acids9.8 g
Uric acid357 mg
Cholesterol131 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
25 ozs Tuna (skinned, ready-to-cook, trimmed and cut into 4 equal pieces)
2 Tbsps dark soy sauce
4 Tbsps light Sesame seeds
2 Tbsps sesame oil
1 bunch scallions (sliced)
How healthy are the main ingredients?
TunaSesame seedssoy saucesesame oil

Preparation steps

1.
Brush the fish with soy sauce, season with ground black pepper and coat with the sesame seeds.
2.
Heat the oil in a pan and quickly fry the fish on a high heat.
3.
Add the spring onions, fry for a few minutes, and then arrange the fish on plates.