Tuna Skewers with Sesame Crust and Asian Vegetables

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Tuna Skewers with Sesame Crust and Asian Vegetables
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Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
452
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie452 cal.(22 %)
Protein30 g(31 %)
Fat30 g(26 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage6.9 g(23 %)
Vitamin A0.7 mg(88 %)
Vitamin D4.5 μg(23 %)
Vitamin E3.2 mg(27 %)
Vitamin K22.1 μg(37 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin19.2 mg(160 %)
Vitamin B₆0.9 mg(64 %)
Folate197 μg(66 %)
Pantothenic acid2 mg(33 %)
Biotin7 μg(16 %)
Vitamin B₁₂4.3 μg(143 %)
Vitamin C80 mg(84 %)
Potassium1,150 mg(29 %)
Calcium282 mg(28 %)
Magnesium146 mg(49 %)
Iron4.4 mg(29 %)
Iodine55 μg(28 %)
Zinc2.4 mg(30 %)
Saturated fatty acids6.4 g
Uric acid290 mg
Cholesterol70 mg
Complete sugar12 g

Ingredients

for
4
Ingredients
1 Kohlrabi
1 pc Pumpkin (200 grams)
1 bunch scallions
200 grams soybean sprout
3 Tbsps soybean oil
salt
2 Tbsps Mirin
50 milliliters Vegetable broth
2 Tuna steak (each about 200 grams)
freshly ground peppers
2 Tbsps soy sauce
½ tsp liquid honey
3 Tbsps Sesame seeds
Fresh herbs (for garnishing)
How healthy are the main ingredients?
PumpkinSesame seedssoybean oilsoy saucehoneyKohlrabi

Preparation steps

1.

 Rinse kohlrabi and cut into long, thin strips. Cut pumpkin pulp into long, thin strips. Rinse and dry scallions, cut green parts into strips, chop white parts. Rinse sprouts and drain.

2.

Heat 1-2 tablespoons of soy oil in a pan and saute all vegetables. Season with salt, add mirin and 2 tablespoons of vegetable broth. Cover and simmer for about 5 minutes.

3.

Heat remaining oil in a pan. Season tuna steaks with pepper and cook briefly on both sides on very high heat.

4.

Combine soy sauce with honey, add to tuna steaks and let stand briefly. Sprinkle steaks with sesame seeds, cut into cubes and thread cubes on skewers. Arrange tuna skewers and vegetables on plates and garnish with herbs. Drizzle with soy sauce and serve.