Tuna Steak with Mashed Avocado Potatoes
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!
(Percentage of daily recommendation)
| Calorie | 776 cal. | (37 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 51 g | (44 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 9.7 μg | (49 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 17.9 μg | (30 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 31.8 mg | (265 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 4.3 μg | (10 %) | ||
| Vitamin B₁₂ | 8.7 μg | (290 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 1,763 mg | (44 %) | ||
| Calcium | 134 mg | (13 %) | ||
| Magnesium | 163 mg | (54 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 110 μg | (55 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 13.4 g | |||
| Uric acid | 407 mg | |||
| Cholesterol | 155 mg | |||
| Complete sugar | 4 g |
Ingredients
- 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
Preparation steps
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.
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.
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.
Serve the fish with the mashed potatoes and the sauce. Serve garnished with crushed pepper and chervil.
