Tuna vegetable skewers on rice
(Percentage of daily recommendation)
| Calorie | 632 cal. | (30 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 5.7 μg | (29 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 24.2 μg | (40 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 23.5 mg | (196 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 117 μg | (39 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 17.6 μg | (39 %) | ||
| Vitamin B₁₂ | 5.4 μg | (180 %) | ||
| Vitamin C | 141 mg | (148 %) | ||
| Potassium | 1,080 mg | (27 %) | ||
| Calcium | 100 mg | (10 %) | ||
| Magnesium | 174 mg | (58 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 67 μg | (34 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 6.6 g | |||
| Uric acid | 356 mg | |||
| Cholesterol | 88 mg | |||
| Complete sugar | 6 g |
Ingredients
- 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)
Preparation steps
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.
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.
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.