Sesame-crusted Fish

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Sesame-crusted Fish
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Health Score:
8,3 / 10
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)
Calorie350 kcal(17 %)
Protein54.41 g(56 %)
Fat11.98 g(10 %)
Carbohydrates4.33 g(3 %)
Sugar added0 g(0 %)
Roughage1.37 g(5 %)
Vitamin A57.67 mg(7,209 %)
Vitamin D3.54 μg(18 %)
Vitamin E0.62 mg(5 %)
Vitamin B₁0.25 mg(25 %)
Vitamin B₂0.26 mg(24 %)
Niacin48.51 mg(404 %)
Vitamin B₆1.85 mg(132 %)
Folate15.54 μg(5 %)
Pantothenic acid0.61 mg(10 %)
Biotin0.66 μg(1 %)
Vitamin B₁₂4.16 μg(139 %)
Vitamin C3.52 mg(4 %)
Potassium985.51 mg(25 %)
Calcium28.56 mg(3 %)
Magnesium78.17 mg(26 %)
Iron8.11 mg(54 %)
Iodine0.37 μg(0 %)
Zinc0.87 mg(11 %)
Saturated fatty acids1.9 g
Cholesterol83.28 mg

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 sesame oil
1 bunch scallions (sliced)
How healthy are the main ingredients?
Tunasoy sauceSesame seedssesame 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.