Tuna in Orange and Curry Sauce
(1 vote)
(1 vote)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
507
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 507 cal. | (24 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.4 g | (5 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 0.2 μg | (0 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 27.3 mg | (228 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 42 μg | (14 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 4.1 μg | (9 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 840 mg | (21 %) | ||
| Calcium | 106 mg | (11 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 101 μg | (51 %) | ||
| Zinc | 0.2 mg | (3 %) | ||
| Saturated fatty acids | 8.8 g | |||
| Uric acid | 371 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 slices Tuna steak (each about 200 grams)
- 1 organic lemon
- 1 organic Orange
- salt
- freshly ground peppers
- 1 Tbsp dried Mugwort
- 1 Tbsp vegetable oil
- 150 milliliters Vegetable broth
- 1 tsp cornstarch
- 1 tsp Curry powder
Preparation steps
1.
Rinse tuna and pat dry. Rinse lemon and orange in hot water, grate zest and squeeze juice.
2.
Season fish with salt, pepper and mugwort. Heat oil in a pan and cook fish for about 1 minute per side. Remove from the pan and add citrus juice, zest and broth to the pan.Whisk cornstarch with 1 tablespoon of water until smooth and add to the sauce. Simmer for a few minutes until sauce is creamy.
3.
Season sauce with curry powder, salt and pepper. Add tuna to the sauce and heat through.
4.
Arrange fish and sauce on plates and serve.
