EatSmarter exclusive recipe

Small Veal Loin and Tuna Fillets

with Fennel and Carrots
3.5
Average: 3.5 (2 votes)
(2 votes)
Small Veal Loin and Tuna Fillets

Small Veal Loin and Tuna Fillets - Surf and Turf: tuna and veal, served on a bed of vegetables

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Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
454
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie454 kcal(22 %)
Protein45 g(46 %)
Fat24 g(21 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage13 g(43 %)
Vitamin A3.5 mg(438 %)
Vitamin D4.3 μg(22 %)
Vitamin E15.3 mg(128 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin24.6 mg(205 %)
Vitamin B₆1.2 mg(86 %)
Folate137 μg(46 %)
Pantothenic acid2.6 mg(43 %)
Biotin11.2 μg(25 %)
Vitamin B₁₂4.6 μg(153 %)
Vitamin C91 mg(96 %)
Potassium1,258 mg(31 %)
Calcium302 mg(30 %)
Magnesium116 mg(39 %)
Iron8.8 mg(59 %)
Iodine71 μg(36 %)
Zinc4 mg(50 %)
Saturated fatty acids4.9 g
Uric acid336 mg
Cholesterol106 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
3 carrots (about 250 grams)
1 large Fennel bulb (about 300 grams)
2 onions
1 garlic clove
3 Tbsps olive oil
3 Tbsps Anisette (or fennel tea)
200 milliliters Vegetable broth
salt
peppers
4 Veal fillet (each about 50 grams)
2 Tuna steak (each about 80 grams)
How healthy are the main ingredients?
olive oilcarrotFennel bulboniongarlic clovesalt
Preparation

Kitchen utensils

1 Pot, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Slotted spatula, 1 Meat mallet, 1 Grill pan, 1 Lid, 1 Aluminum foil

Preparation steps

1.
Small Veal Loin and Tuna Fillets preparation step 1

Peel carrots and cut into 1 cm (approximately 1/2-inch) thick sticks.

2.
Small Veal Loin and Tuna Fillets preparation step 2

Rinse the fennel, trim bulb and cut into sticks. Chop the fronds and set aside for garnish.

3.
Small Veal Loin and Tuna Fillets preparation step 3

Peel the onions and garlic and finely chop.

4.
Small Veal Loin and Tuna Fillets preparation step 4

Heat half the oil in a wide, shallow pot over medium heat. Cook onions and garlic until translucent, stirring frequently, 3-4 minutes.

5.
Small Veal Loin and Tuna Fillets preparation step 5

Add carrots and fennel and cook until softened, 2 minutes.

6.
Small Veal Loin and Tuna Fillets preparation step 6

Pour in the anise-flavored liqueur and boil until completely evaporated.

7.
Small Veal Loin and Tuna Fillets preparation step 7

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.

8.
Small Veal Loin and Tuna Fillets preparation step 8

Meanwhile, rinse the veal, pat dry and place between layers of plastic wrap. Pound to an even thinness with a meat mallet. 

9.
Small Veal Loin and Tuna Fillets preparation step 9

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.

10.
Small Veal Loin and Tuna Fillets preparation step 10

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.