Tuna in Mole

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Tuna in Mole
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Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
ready in 2 h. 25 min.
Ready in
Calories:
660
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie660 cal.(31 %)
Protein51.29 g(52 %)
Fat36.65 g(32 %)
Carbohydrates33.98 g(23 %)
Sugar added2.17 g(9 %)
Roughage5.02 g(17 %)
Vitamin A189.76 mg(23,720 %)
Vitamin D3 μg(15 %)
Vitamin E6.07 mg(51 %)
Vitamin B₁0.32 mg(32 %)
Vitamin B₂0.39 mg(35 %)
Niacin43.06 mg(359 %)
Vitamin B₆1.88 mg(134 %)
Folate37.51 μg(13 %)
Pantothenic acid0.73 mg(12 %)
Biotin7.61 μg(17 %)
Vitamin B₁₂3.56 μg(119 %)
Vitamin C173.52 mg(183 %)
Potassium1,377.58 mg(34 %)
Calcium87.96 mg(9 %)
Magnesium141.81 mg(47 %)
Iron11.92 mg(79 %)
Iodine0.75 μg(0 %)
Zinc1.77 mg(22 %)
Saturated fatty acids7.38 g
Cholesterol73.52 mg

Ingredients

for
4
Ingredients
3 chili peppers (Ancho)
3 chili peppers (Mulato)
1 Chipotle chile
6 Tbsps Corn oil
500 milliliters Chicken broth
1 onion
3 garlic cloves
150 grams Tomatoes
30 grams almonds
2 Tbsps Cornmeal
20 grams Sesame seeds
20 grams raisins
2 peppercorns
½ tsp Anise seed
1 pinch ground cloves
1 pinch ground cinnamon
2 tsps cane sugar
50 grams Dark chocolate (70% cocoa)
salt
2 Tbsps Sesame seeds (mixed)
600 grams Tuna steak
1 Tbsp Lime juice
cilantro (for garnish)
How healthy are the main ingredients?
TomatoalmondSesame seedsSesame seedsraisinsonion

Preparation steps

1.

Rinse all chile peppers, pat dry and cook in 1 tablespoon hot oil for about 5 minutes with constant stirring. Then take out, pat dry on paper towels and mash with about 200 ml (approximately 7/8 cup) chicken stock in a large vessel. Strain the liquid through a sieve.

2.

Peel the onion and garlic and finely chop. Rinse the tomatoes, cut out stalks and cube small. Heat 1 tablespoon oil and sauté the onions and garlic. Mix in the diced tomatoes. Stir in the almonds with the cornmeal and let brown slightly. Mix in the sesame seeds, raisins, peppercorns, anise, cloves and cinnamon and mash.

3.

Heat 1 tablespoon oil and heat the onion-spice puree therein while stirring for about 10 minutes. Add the chile broth and simmer about 5 minutes. Add the remaining chicken broth with the sugar and the chocolate. Season with salt and simmer gently for about 1 hour, stirring occasionally. After that season.

4.

Toast the sesame seeds in a dry frying pan until fragrant. Remove and let cool. Rinse the tuna, pat dry and cut into large cubes. Drizzle with lime juice and cook about 1 minute on each side in the remaining hot oil. Season with a little salt.

5.

Place the tuna in mole and serve garnished with sesame seeds and cilantro leaves. Serve as desired with flatbread and baby spinach.

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