Tuna in Garlic Sauce
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
509
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 509 cal. | (24 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.6 g | (5 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 6.8 μg | (34 %) | ||
| Vitamin E | 11.3 mg | (94 %) | ||
| Vitamin K | 2 μg | (3 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 21 mg | (175 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 36 μg | (12 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 6.5 μg | (217 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 758 mg | (19 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 77 μg | (39 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 8 g | |||
| Uric acid | 283 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams Tuna
- salt
- freshly ground peppers
- 2 Tbsps vegetable oil
- 2 yellow onion
- 6 garlic cloves
- 1 small red chili pepper
- 1 small green chili pepper
- 1 Tbsp Mustard seed
- 1 tsp ground Turmeric
- 2 Tbsps White vinegar
- 4 Tbsps sunflower oil
Preparation steps
1.
Rinse tuna, pat dry and rub with salt and pepper, Heat oil in a pan and sear tuna on both sides. Remove from the pan and set aside. Peel onion and garlic and chop finely. Rinse chile peppers, cut in half, remove seeds and ribs and cut into rings.
2.
Fry mustard seed with chile pepper, garlic and onion in the pan, stir in turmeric, remove the pan from the heat and allow to cool. Mix vinegar with cooled garlic mixture, addoil and season with salt and pepper. Coarsely chop fish and mix with garlic vinaigrette. Serve immediately.
