Small Veal Loin and Tuna Fillets
In North America and Australia, it is known that the combination of fish and meat not only tastes delicious, but also offers good health benefits: Tuna and veal fillet are high in protein. In addition, it strengthens bones, protects the heart and vessels, reduces iodine and iron deficiency and improves night vision.
You're hesitating because you're only supposed to fry the tuna steak from one side? Have courage! Half fried and half raw tuna tastes juicy, buttery and fresh at the same time. But if you don't like it that way, fry the fish filet very gently on the other side as well. It should still be red in the middle, otherwise the tuna steak tastes dry, hard and tough.
(Percentage of daily recommendation)
|Calorie||454 kcal||(22 %)|
|Protein||45 g||(46 %)|
|Fat||24 g||(21 %)|
|Carbohydrates||11 g||(7 %)|
|Sugar added||0 g||(0 %)|
|Roughage||13 g||(43 %)|
|Vitamin A||3.5 mg||(438 %)|
|Vitamin D||4.3 μg||(22 %)|
|Vitamin E||15.3 mg||(128 %)|
|Vitamin B₁||0.5 mg||(50 %)|
|Vitamin B₂||0.6 mg||(55 %)|
|Niacin||24.6 mg||(205 %)|
|Vitamin B₆||1.2 mg||(86 %)|
|Folate||137 μg||(46 %)|
|Pantothenic acid||2.6 mg||(43 %)|
|Biotin||11.2 μg||(25 %)|
|Vitamin B₁₂||4.6 μg||(153 %)|
|Vitamin C||91 mg||(96 %)|
|Potassium||1,258 mg||(31 %)|
|Calcium||302 mg||(30 %)|
|Magnesium||116 mg||(39 %)|
|Iron||8.8 mg||(59 %)|
|Iodine||71 μg||(36 %)|
|Zinc||4 mg||(50 %)|
|Saturated fatty acids||4.9 g|
|Uric acid||336 mg|
Peel carrots and cut into 1 cm (approximately 1/2-inch) thick sticks.
Rinse the fennel, trim bulb and cut into sticks. Chop the fronds and set aside for garnish.
Peel the onions and garlic and finely chop.
Heat half the oil in a wide, shallow pot over medium heat. Cook onions and garlic until translucent, stirring frequently, 3-4 minutes.
Add carrots and fennel and cook until softened, 2 minutes.
Pour in the anise-flavored liqueur and boil until completely evaporated.
Pour in the stock and season with salt and pepper. Cover and simmer over low heat until vegetables are very tender, 12-15 minutes, stirring a few times.
Meanwhile, rinse the veal, pat dry and place between layers of plastic wrap. Pound to an even thinness with a meat mallet.
Heat the remaining oil in a grill pan. Season veal with salt and pepper and cook until browned, about 1 minute on each side. Remove from pan, wrap in aluminum foil and set aside.
Rinse tuna fillets, pat dry and cook until browned on one side, 1-2 minutes. Season with pepper and salt, if desired. Combine the vegetables, veal and tuna on a plate and serve immediately, sprinkled with fennel fronds.