Tuna Steak with Bean Salsa
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
605
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 605 cal. | (29 %) | ||
| Protein | 50 g | (51 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.9 g | (23 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 15.3 μg | (26 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 28.9 mg | (241 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 1,217 mg | (30 %) | ||
| Calcium | 131 mg | (13 %) | ||
| Magnesium | 150 mg | (50 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 102 μg | (51 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 9.7 g | |||
| Uric acid | 409 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 cup red Kidney beans (tinned)
- 1 Red onion (finely chopped)
- 1 green pepper (deseeded and finely chopped)
- 1 red pepper (deseeded and finely chopped)
- 3 Tomatoes (deseeded and finely chopped)
- 3 Tbsps olive oil
- juiced and zested Limes (from one lime)
- 1 clove garlic cloves (finely chopped)
- 1 Tbsp parsley (finely chopped)
- 1 Tbsp mint (finely chopped)
- 4 Tuna steak
- To garnish
- mint
- 4 Lime wedge
Preparation steps
1.
Drain the kidney beans and rinse under running water.
2.
Mix together the beans, red onion, pepper, tomatoes, 1 tbsp olive oil and lime juice in a bowl and set aside.
3.
Mix the garlic with the remaining olive oil and add the lime zest. Season with salt and pepper.
4.
Brush the fish with the lime oil and grill for about 3 minutes each side or according to taste.
5.
Mix the parsley and mint into the bean salad and season to taste.
6.
Arrange the tuna and salad on plates. Garnish with the mint leaves and lime wedges and serve.
