EatSmarter exclusive recipe

Tuna Tartare

with Mango and Cilantro Salad
5
Average: 5 (6 votes)
(6 votes)
Tuna Tartare

Tuna Tartare - Beautiful and great tasting: Chopped tuna paired with a lush mango salad

share Share
print
bookmark_border Copy URL
Health Score:
9,8 / 10
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
340
calories
Calories

Healthy, because

Even smarter

Nutritional values

The fresh starter covers the daily requirement of vitamin A, D, and niacin and is rich in unsaturated fatty acids and iodine; therefore, the noble appetizer has a positive effect on an increased cholesterol level, high blood pressure, bones, eyes, heart, and vessels.

The success of this starter depends on the ripeness of mango and avocado and the freshness and quality of the fish. 

1 serving contains
(Percentage of daily recommendation)
Calorie340 kcal(16 %)
Protein25 g(26 %)
Fat20 g(17 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.8 mg(100 %)
Vitamin D5 μg(25 %)
Vitamin E3.4 mg(28 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin14.1 mg(118 %)
Vitamin B₆0.8 mg(57 %)
Folate59 μg(20 %)
Pantothenic acid1.6 mg(27 %)
Biotin6.6 μg(15 %)
Vitamin B₁₂9.4 μg(313 %)
Vitamin C43 mg(45 %)
Potassium685 mg(17 %)
Calcium67 mg(7 %)
Magnesium51 mg(17 %)
Iron2.3 mg(15 %)
Iodine54 μg(27 %)
Zinc1 mg(13 %)
Saturated fatty acids4.5 g
Uric acid200 mg
Cholesterol38 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2
1
1
little green Chile pepper
3 sprigs
½
1
2 tablespoons
14 ounces
Tuna (sushi grade)
½
red Onion
1 tablespoon
Caper (drained)
½ bunch
6
How healthy are the main ingredients?
Tuna
Preparation

Kitchen utensils

1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Peeler, 4 Cookie cutter rings

Preparation steps

1.
Tuna Tartare preparation step 1

Rinse scallions, trim and cut into thin slices.

2.
Tuna Tartare preparation step 2

Peel mango and cut flesh into slices off the pit. Chop finely. Cut chile pepper in half lengthwise, remove seeds, rinse and finely chop.

3.
Tuna Tartare preparation step 3

Rinse cilantro, shake dry, pluck and chop the leaves.

4.
Tuna Tartare preparation step 4

Pit avocado, remove the flesh with a spoon and dice. Mix all prepared vegetables and herbs in a bowl.

5.
Tuna Tartare preparation step 5

Squeeze 2 tablespoons juice from the lime. Mix​ salad with 1 tablespoon olive oil and 1 tablespoon lime juice. Season with salt and pepper.

6.
Tuna Tartare preparation step 6

Cut tuna into slices and chop finely.

7.
Tuna Tartare preparation step 7

Peel onion and chop finely.

8.
Tuna Tartare preparation step 8

Chop capers.

9.
Tuna Tartare preparation step 9

Mix tuna, onion and capers with remaining lime juice and olive oil. Season with salt and pepper.

10.
Tuna Tartare preparation step 10

Rinse chives, shake dry and cut into small rings. Set some chives aside for garnish, fold in the rest.

11.
Tuna Tartare preparation step 11

Place 1/4 of the mango salad (using a round cookie cutter as a mold) in the center of a plate.

12.
Tuna Tartare preparation step 12

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.