Brain Food

Tuna Steak with Mashed Avocado Potatoes

5
Average: 5 (3 votes)
(3 votes)
Tuna Steak with Mashed Avocado Potatoes
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Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
776
calories
Calories

Healthy, because

Even smarter

Nutritional values

Omega-3 fatty acids, which are abundant in tuna, have been shown to protect against vasoconstriction and high cholesterol levels. In addition, these polyunsaturated fatty acids can also push our grey cells: they are a component of membranes, especially of nerve cells, which in turn are often branched via communication interfaces (synapses). Thus the omega-3 fatty acids promote our brain networking; thinking, learning and remembering are improved.

Not only can you prepare the mashed potatoes with avocado - cooked sweet potatoes, carrots or celery also look good in it!

1 each contains
(Percentage of daily recommendation)
Calorie776 cal.(37 %)
Protein49 g(50 %)
Fat51 g(44 %)
Carbohydrates30 g(20 %)
Sugar added0 g(0 %)
Roughage4.7 g(16 %)
Vitamin A1 mg(125 %)
Vitamin D9.7 μg(49 %)
Vitamin E5.1 mg(43 %)
Vitamin K17.9 μg(30 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin31.8 mg(265 %)
Vitamin B₆1.4 mg(100 %)
Folate69 μg(23 %)
Pantothenic acid2.1 mg(35 %)
Biotin4.3 μg(10 %)
Vitamin B₁₂8.7 μg(290 %)
Vitamin C45 mg(47 %)
Potassium1,763 mg(44 %)
Calcium134 mg(13 %)
Magnesium163 mg(54 %)
Iron4.2 mg(28 %)
Iodine110 μg(55 %)
Zinc1.4 mg(18 %)
Saturated fatty acids13.4 g
Uric acid407 mg
Cholesterol155 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
700 grams starchy potatoes
salt
1 Avocado
1 large lemon (juice)
1 handful Chervil
1 Tbsp butter
4 Tuna steak (each 180 grams)
4 Tbsps olive oil
4 Anchovy fillet (in oil)
80 milliliters fish stock
cayenne pepper
1 tsp Red peppercorns
How healthy are the main ingredients?
potatoolive oilsaltAvocadolemoncayenne pepper

Preparation steps

1.

Cut the potatoes into small cubes and boil in salted water for about 15 minutes until done. Meanwhile, cut the avocado in half, remove seed, remove peel and the cut pulp into cubes about 1 cm (approximately 1/2 inch) in size. Mix with 1-2 teaspoons lemon juice. Rinse the chervil, shake dry and put some aside for garnish. Chop the rest finely.

2.

Drain the potatoes, mix in the butter and mash the potatoes finely with a masher. Mix in the avocado and half the chopped chervil and season with salt. Keep warm in a closed pot.

3.

Rinse the tuna, pat dry and season with salt and pepper. Place in a very hot grill pan with 1-2 tablespoons of oil. Cook one side for about 1 minute (to taste a little longer or shorter, depending on the desired degree of cooking). Remove and place on a preheated dish. Add the rest of the oil and the anchovies to the pan. Cook the anchovies at high heat until they disintegrate. Stir in the remaining lemon juice and fish stock, bring to a boil and let boil down slightly. Season with cayenne pepper and salt.

4.

Serve the fish with the mashed potatoes and the sauce. Serve garnished with crushed pepper and chervil.