Tuna Steak with Mango Salsa
(2 votes)
(2 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
530
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 530 cal. | (25 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |
more nutritional values
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 16.4 μg | (27 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 28.5 mg | (238 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 67 mg | (71 %) | ||
| Potassium | 1,113 mg | (28 %) | ||
| Calcium | 108 mg | (11 %) | ||
| Magnesium | 129 mg | (43 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 103 μg | (52 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 8.7 g | |||
| Uric acid | 387 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 15 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Tuna steak (each 6-7 ounces)
- 1 Lime (squeezed)
- salt
- freshly ground peppers
- 1 chili pepper
- 1 ripe Mango
- 2 shallots
- 2 sprigs fresh cilantro
- 3 Tomatoes
- 3 Tbsps Orange juice
- cilantro (for garnish)
Preparation steps
1.
Rinse fish fillets, pat dry and season with salt, pepper and lime juice. Rinse chile peppers, cut in half (use disposable gloves so pepper juices do not get on hands), remove seeds and finely chop. Peel mango, cut fruit from pit and finely chop. Reserve juice.
2.
Peel shallots and finely dice. Rinse cilantro, shake dry and finely chop the leaves. Rinse tomatoes, cut into quarters, remove seeds and cut into approximately 1/5 inch cubes.
3.
Mix mango, tomato, shallots and cilantro with orange juice and reserved mango juice in a bowl and season with pepper.
4.
Cook fish fillets under an oven broiler, watching carefully, for 2-3 minutes. To serve, place fish on a warm plate and cover with mango salsa. Garnish with cilantro leaves.
