Sesame-crusted Fish
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 25 min.
Ready in
Calories:
350
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 350 kcal | (17 %) | ||
| Protein | 54.41 g | (56 %) | ||
| Fat | 11.98 g | (10 %) | ||
| Carbohydrates | 4.33 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.37 g | (5 %) |
more nutritional values
| Vitamin A | 57.67 mg | (7,209 %) | ||
| Vitamin D | 3.54 μg | (18 %) | ||
| Vitamin E | 0.62 mg | (5 %) | ||
| Vitamin B₁ | 0.25 mg | (25 %) | ||
| Vitamin B₂ | 0.26 mg | (24 %) | ||
| Niacin | 48.51 mg | (404 %) | ||
| Vitamin B₆ | 1.85 mg | (132 %) | ||
| Folate | 15.54 μg | (5 %) | ||
| Pantothenic acid | 0.61 mg | (10 %) | ||
| Biotin | 0.66 μg | (1 %) | ||
| Vitamin B₁₂ | 4.16 μg | (139 %) | ||
| Vitamin C | 3.52 mg | (4 %) | ||
| Potassium | 985.51 mg | (25 %) | ||
| Calcium | 28.56 mg | (3 %) | ||
| Magnesium | 78.17 mg | (26 %) | ||
| Iron | 8.11 mg | (54 %) | ||
| Iodine | 0.37 μg | (0 %) | ||
| Zinc | 0.87 mg | (11 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Cholesterol | 83.28 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 25 ounces
Tuna (skinned, ready-to-cook, trimmed and cut into 4 equal pieces)
- 2 tablespoons
dark soy sauce
- 4 tablespoons
light Sesame seeds
- 2 tablespoons
- 1 bunch
scallions (sliced)
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.
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