This fresh starter covers your daily requirement of vitamin A, D, and niacin and is rich in unsaturated fatty acids and iodine.
The success of this starter depends on the ripeness of the mango and avocado and the freshness and quality of the fish.
(Percentage of daily recommendation)
|Calorie||340 kcal||(16 %)|
|Protein||25 g||(26 %)|
|Fat||20 g||(17 %)|
|Carbohydrates||13 g||(9 %)|
|Sugar added||0 g||(0 %)|
|Roughage||3.5 g||(12 %)|
|Vitamin A||0.8 mg||(100 %)|
|Vitamin D||5 μg||(25 %)|
|Vitamin E||3.4 mg||(28 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||14.1 mg||(118 %)|
|Vitamin B₆||0.8 mg||(57 %)|
|Folate||59 μg||(20 %)|
|Pantothenic acid||1.6 mg||(27 %)|
|Biotin||6.6 μg||(15 %)|
|Vitamin B₁₂||9.4 μg||(313 %)|
|Vitamin C||43 mg||(45 %)|
|Potassium||685 mg||(17 %)|
|Calcium||67 mg||(7 %)|
|Magnesium||51 mg||(17 %)|
|Iron||2.3 mg||(15 %)|
|Iodine||54 μg||(27 %)|
|Zinc||1 mg||(13 %)|
|Saturated fatty acids||4.5 g|
|Uric acid||200 mg|
Rinse scallions, trim and cut into thin slices.
Peel mango and cut flesh into slices off the pit. Chop finely. Cut chile pepper in half lengthwise, remove seeds, rinse and finely chop.
Rinse cilantro, shake dry, pluck and chop the leaves.
Pit avocado, remove the flesh with a spoon and dice. Mix all prepared vegetables and herbs in a bowl.
Squeeze 2 tablespoons juice from the lime. Mix salad with 1 tablespoon olive oil and 1 tablespoon lime juice. Season with salt and pepper.
Cut tuna into slices and chop finely.
Peel onion and chop finely.
Mix tuna, onion and capers with remaining lime juice and olive oil. Season with salt and pepper.
Rinse chives, shake dry and cut into small rings. Set some chives aside for garnish, fold in the rest.
Place 1/4 of the mango salad (using a round cookie cutter as a mold) in the center of a plate.
Place 1/4 of the tuna on the mango salad and gently remove the ring. Follow the same process with the remaining mango salad and tuna. Garnish to taste with chives. Serve with shrimp chips.