Tuna Steak with Pumpkin and Avocado
Nutritional values
(Percentage of daily recommendation)
| Calorie | 511 cal. | (24 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 25 g | (100 %) | ||
| Roughage | 3.9 g | (13 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 4.6 μg | (23 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 15.5 μg | (26 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 14.7 mg | (123 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 1.6 μg | (4 %) | ||
| Vitamin B₁₂ | 4.3 μg | (143 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 899 mg | (22 %) | ||
| Calcium | 68 mg | (7 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 53 μg | (27 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 8.8 g | |||
| Uric acid | 216 mg | |||
| Cholesterol | 78 mg | |||
| Complete sugar | 30 g |
Ingredients
- Ingredients
- 2 Tuna steak (about 250 grams each)
- salt
- freshly ground peppers
- 1 Tbsp lemon juice
- 1 Tbsp butter (for frying)
- 1 Tbsp olive oil (for frying)
- 1 Avocado
- 1 Lime
- 300 grams Pumpkin
- ¼ tsp Ground clove
- ¼ tsp ground ginger
- salt
- 200 milliliters water
- 100 grams sugar
- 1 shallot
- 1 tsp Sherry vinegar
- 2 Tbsps olive oil
Preparation steps
Season the tuna with salt and pepper and drizzle with lemon juice.
Cut the pumpkin into cubes. Mix the water with the sugar, ginger, clove and sherry vinegar and season with salt. Bring to a boil, add the pumpkin and cook for about 6 minutes.
Rinse the lime with hot water, peel a thin piece from the skin and cut it into fine strips. Squeeze the juice from the lime.
Peel and halve the avocado, remove the pit and cut the flesh into small cubes. Mix immediately with the lime juice.
Peel the shallot and cut into small cubes.
Drain the pumpkin cubes, collecting the liquid. Mix 2 tablespoons with the olive oil, season with salt and vinegar and mix in the shallot and lime zest. Mix the avocado and diced pumpkin into the sauce.
Sear the tuna in butter and oil on each side for 1 - 2 minutes.
To serve, cut the tuna into wide strips and serve on plates with the pumpkin and avocado vegetables.
