Tuna Steak with Mixed Peppers

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Tuna Steak with Mixed Peppers
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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 35 min.
Ready in
Calories:
233
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie233 kcal(11 %)
Protein28.74 g(29 %)
Fat7.82 g(7 %)
Carbohydrates12.57 g(8 %)
Sugar added0 g(0 %)
Roughage3.09 g(10 %)
Vitamin A91.69 mg(11,461 %)
Vitamin D1.7 μg(9 %)
Vitamin E0.89 mg(7 %)
Vitamin B₁0.23 mg(23 %)
Vitamin B₂0.18 mg(16 %)
Niacin24.46 mg(204 %)
Vitamin B₆1.27 mg(91 %)
Folate26.24 μg(9 %)
Pantothenic acid0.59 mg(10 %)
Biotin0.16 μg(0 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C136.07 mg(143 %)
Potassium781.31 mg(20 %)
Calcium30.93 mg(3 %)
Magnesium56.96 mg(19 %)
Iron1.69 mg(11 %)
Iodine1.8 μg(1 %)
Zinc0.65 mg(8 %)
Saturated fatty acids1.2 g
Cholesterol39.97 mg

Ingredients

for
4
For the tuna
¼ cup Orange juice
¼ cup soy sauce
1 tablespoon olive oil
1 tablespoon lemon juice
½ teaspoon freshly ground Black pepper
4 Tuna steak
For the peppers
1 tablespoon olive oil
2 cloves garlic (crushed)
2 red Bell pepper (seeds removed and cut into strips)
2 yellow Bell pepper (seeds removed and cut into strips)
1 green Bell pepper (seeds removed and cut into strips)
½ teaspoon salt
1 cup Snap pea
How healthy are the main ingredients?
Orange juicesoy sauceolive oilgarlicsalt
Preparation

Kitchen utensils

3 Pots, 1 Baking sheet, 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Peeler, 1 Slotted spoon, 1 Whisk, 1 Potato ricer, 1 Meat grinder, 1 Cheesecloth, 1 Fine-mesh sieve

Preparation steps

1.
Mix together the orange juice, soy sauce, oil, lemon juice and pepper in a wide shallow bowl. Add the tuna steaks, turning to coat all sides, cover and leave to stand for 1 hour.
2.
For the peppers: heat the oil in a frying pan and add the garlic and peppers. Cook over a low heat for 5 minutes, then add the salt.
3.
Continue cooking for a further 10 minutes, then add the mange tout and cook for a further 5 minutes until all the vegetables are tender. Add a little water if the mixture sticks to the pan.
4.
Heat the grill.
5.
Remove the tuna from the marinade and grill for about 5 minutes on each side (depending on thickness) until the fish is cooked through, basting with the marinade occasionally. Cut the tuna into pieces.
6.
Place the vegetables on serving plates. Put the tuna on top of the vegetables and serve with boiled rice.