EatSmarter exclusive recipe

Spicy Tuna Tacos

with Avocados and Lettuce
5
Average: 5 (2 votes)
(2 votes)
Spicy Tuna Tacos

Spicy Tuna Tacos - So colorful and fiery—why we love Tex-Mex food!

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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
378
calories
Calories

Healthy, because

Even smarter

Nutritional values

Tuna not only provides valuable omega-3 fatty acids that protect our cardiovascular system, it also provides bone-strengthening vitamin D.

If you want a sweet variation, replace the avocado with a mango. This saves fat and provides plenty of beta-carotene. As an antioxidant, it protects our cells from free radicals.

 

1 serving contains
(Percentage of daily recommendation)
Calorie378 cal.(18 %)
Protein27 g(28 %)
Fat23 g(20 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.6 mg(75 %)
Vitamin D5.4 μg(27 %)
Vitamin E4 mg(33 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin14.7 mg(123 %)
Vitamin B₆0.9 mg(64 %)
Folate74 μg(25 %)
Pantothenic acid1.4 mg(23 %)
Biotin8.1 μg(18 %)
Vitamin B₁₂4.4 μg(147 %)
Vitamin C42 mg(44 %)
Potassium939 mg(23 %)
Calcium110 mg(11 %)
Magnesium57 mg(19 %)
Iron2.5 mg(17 %)
Iodine57 μg(29 %)
Zinc1.3 mg(16 %)
Saturated fatty acids5 g
Uric acid205 mg
Cholesterol49 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
14 ozs yellow Tomatoes
3 scallions
2 Jalapeño
½ bunch cilantro
1 Lime
2 Tbsps olive oil
salt
peppers
1 tsp Chili powder
4 ozs Yogurt (3.5% fat)
2 tsps Coriander
14 ozs Tuna
5 Lettuce (eg., romaine lettuce)
4 crispy Taco shells
1 small Avocado
How healthy are the main ingredients?
TunaTomatoolive oilLimesaltAvocado
Preparation

Kitchen utensils

1 Non-stick pan, 2 Small bowls, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Sieve, 1 Whisk, 1 Piping bag, 1 Mortar, 1 Teaspoon, 1 Citrus juicer, 1 Paper towel, 1 Slotted spatula

Preparation steps

1.
Spicy Tuna Tacos preparation step 1

Rinse, core and quarter tomatoes. Remove seeds and chop finely. Rinse and thinly slice scallions. Rinse and chop jalapeños. Rinse cilantro, shake dry, remove stems and chop leaves coarsely.

2.
Spicy Tuna Tacos preparation step 2

Halve and juice lime. In a large bowl, mix together all prepped ingredients along with 1 tablespoon olive oil and 2 tablespoons lime juice. Season with salt and pepper.

3.
Spicy Tuna Tacos preparation step 3

In another bowl, mix chili powder and yogurt. Season with salt and a little lime juice. Fill piping bag with mixture.

4.
Spicy Tuna Tacos preparation step 4

Grind coriander seeds in a mortar. Rinse tuna, pat dry and cut into 2 equal-sized rectangular pieces. Season with salt, pepper and crushed coriander.

5.
Spicy Tuna Tacos preparation step 5

Heat the remaining oil in a non-stick pan over high heat. Sear tuna, 20-30 seconds per side. Set aside and let cool slightly.

6.
Spicy Tuna Tacos preparation step 6

Meanwhile, rinse lettuce, shake dry and cut into thin strips. Divide lettuce among taco shells.

7.
Spicy Tuna Tacos preparation step 7

Halve avocado and remove pit. Scoop out flesh and cut into strips. Divide avocado slices and prepared tomato mixture over the lettuce.

8.
Spicy Tuna Tacos preparation step 8

Cut tuna pieces into slices and divide among taco shells. Top with chili-yogurt sauce and serve the tuna tacos immediately. Use any extra chili-yogurt sauce as a dip.