Tuna, Tomato and Bean Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 619 cal. | (29 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 43 g | (37 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 48.7 μg | (81 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 29.2 mg | (243 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 121 μg | (40 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 15.3 μg | (34 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 1,334 mg | (33 %) | ||
| Calcium | 150 mg | (15 %) | ||
| Magnesium | 145 mg | (48 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 104 μg | (52 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 10.1 g | |||
| Uric acid | 414 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 7 g |
Ingredients
- For the marinade
- 1 small, red chili pepper
- 1 garlic clove
- juice of a Limes
- 2 tsps freshly grated ginger
- 5 Tbsps dark soy sauce
- 2 Tbsps Fish sauce
- 1 Tbsp sesame oil
- 1 tsp cornstarch
- 4 Tuna steak (about 200 grams)
- salt
Preparation steps
For the marinade, cut the chile pepper in half lengthwise, remove the seeds, rinse and chop. Peel and finely chop the garlic.
Combine the ginger with the chile pepper, garlic, soy sauce, fish sauce, sesame oil and lime juice. Mix well and bring to a boil. Allow to cool. Stir in the cornstarch and coat the tuna steak with the marinade. Refrigerate for 1 hour.
Leave to marinade.
For the salad, blanch and peel the tomatoes, quarter, core and cut into cubes. Drain the beans. Rinse and trim the scallion and cut the light green section into rings. Finely chop the white section.
Mix the vinegar with the oil, season with salt and pepper and mix with the tomatoes, the beans and the scallion. Leave to infuse for 30 minutes.
Drain the steaks and wipe off the marinade. Fry on a hot grill for just under 1 minute on each side. Then move to a cooler spot on the grill and cook for a further 1-2 minutes, so the steaks are not quite cooked through.
Arrange the tuna steaks on plates along with the tomato and bean salad and serve garnished with parsley.
