Tuna Carpaccio
The combination of avocado and fresh tuna makes for a heart-healthy cocktail of fatty acids. Both foods are full of monounsaturated fatty acids, which drive the "good" HDL cholesterol in the blood upwards. Tuna also contributes many omega-3 fatty acids that keep triglyceride levels in check.
Freshness is the key to this recipe. It is best to pre-order the tuna in "sushi grade quality" from the butcher and get a fully ripe avocado fom the store.
(Percentage of daily recommendation)
| Calorie | 306 cal. | (15 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 6.1 μg | (31 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15.4 mg | (128 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 43 μg | (14 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 5 μg | (167 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 643 mg | (16 %) | ||
| Calcium | 110 mg | (11 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 60 μg | (30 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 213 mg | |||
| Cholesterol | 51 mg |
Ingredients
- Ingredients
- 1 lb absolutely fresh Tuna (sushi or organic quality)
- 1 ripe Avocado
- 1 lemon
- 5 ozs Yogurt (low-fat)
- 2 Tbsps soy sauce
- salt
- peppers
- Tabasco sauce
- 2 tsps Sesame seeds
- 1 Tbsp sesame oil
- 1 Tbsp Thai fish sauce
- 2 beds Shiso sprout (or garden cress)
Preparation steps
Place the tuna filet in the freezer for 20 minutes. Meanwhile, cut the avocado in half, remove the pit and scoop the flesh from the shell. Squeeze the lemon.
Combine the avocado with yogurt and soy sauce. Season with lemon juice and salt and pepper to taste. Puree with an immersion blender and season to taste with a few dashes of Tabasco.
Crush the sesame seeds in a mortar.
Mix sesame seeds with the sesame oil in a bowl.
Cut the tuna into very thin slices and place on plates. Add 2 tablespoons lemon juice, fish sauce, and salt and pepper to taste to the sesame oil. Spread sesame oil sauce over the fish. Then top with spoonfuls of the yogurt cream. Cut the shiso sprouts from the roots and sprinkle over the tuna.