Sesame-crusted Fish
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 577 cal. | (27 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 42 g | (36 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 8.5 μg | (43 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 3.7 μg | (6 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 27.4 mg | (228 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 5.7 μg | (13 %) | ||
| Vitamin B₁₂ | 8.1 μg | (270 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 890 mg | (22 %) | ||
| Calcium | 266 mg | (27 %) | ||
| Magnesium | 155 mg | (52 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 96 μg | (48 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 9.8 g | |||
| Uric acid | 357 mg | |||
| Cholesterol | 131 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
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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