Tuna Vegetable Skewers on Rice

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Tuna Vegetable Skewers on Rice
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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
632
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie632 cal.(30 %)
Protein36 g(37 %)
Fat27 g(23 %)
Carbohydrates62 g(41 %)
Sugar added0 g(0 %)
Roughage5.2 g(17 %)
Vitamin A0.7 mg(88 %)
Vitamin D5.7 μg(29 %)
Vitamin E5.9 mg(49 %)
Vitamin K24.2 μg(40 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.4 mg(36 %)
Niacin23.5 mg(196 %)
Vitamin B₆1.2 mg(86 %)
Folate117 μg(39 %)
Pantothenic acid2.6 mg(43 %)
Biotin17.6 μg(39 %)
Vitamin B₁₂5.4 μg(180 %)
Vitamin C141 mg(148 %)
Potassium1,080 mg(27 %)
Calcium100 mg(10 %)
Magnesium174 mg(58 %)
Iron5.2 mg(35 %)
Iodine67 μg(34 %)
Zinc2 mg(25 %)
Saturated fatty acids6.6 g
Uric acid356 mg
Cholesterol88 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
300 grams Brown rice
salt
3 ripe Tomatoes
1 large Zucchini
2 Red Bell pepper
500 grams Tuna steak (ready to cook, skinless)
2 Tbsps olive oil
Sea salt
freshly ground peppers
thyme (for garnish)
Basil (for garnish)
How healthy are the main ingredients?
olive oilsaltTomatoZucchinithymeBasil

Preparation steps

1.

Put the rice in 600 ml (approximately 2 1/2 cups) of salted boiling water. Blanch the tomatoes, rinse in cold water, peel, quarter, core and cut flesh into small cubes. Rinse and peel the zucchini and bell peppers. Cut zucchini in half lengthwise and cut into 1 cm (approximately 1/2-inch) wide pieces.

2.

Cut bell peppers into quarters, remove seeds and cut into bite-sized pieces. Rinse the tuna, pat dry and cut into 2 x 2 cm (approximately 3/4 x 3/4 inch) cubes. Alternately thread tuna on wooden skewers with zucchini and bell peppers and cook in a hot grill pan with oil on both sides for 1-2 minutes.

3.

Remove from pan and season with salt and pepper. Mix diced tomatoes with the rice, arrange with the skewers in bowls and serve garnished with thyme and basil.