Tuna with Beans and Mint
(0 votes)
(0 votes)
Health Score:
72 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
461
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 461 cal. | (22 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.4 g | (8 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 6.8 μg | (34 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 36.6 μg | (61 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 21.5 mg | (179 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 6.5 μg | (217 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 853 mg | (21 %) | ||
| Calcium | 139 mg | (14 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 82 μg | (41 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 7 g | |||
| Uric acid | 309 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams green Beans
- salt
- 2 Red onions
- 600 grams Tuna steak
- freshly ground peppers
- 1 Tbsp cornstarch
- 2 Tbsps vegetable oil
- ½ tsp fennel seeds
- 150 milliliters dry white wine
- 2 Tbsps coarsely chopped mint
Preparation steps
1.
Rinse beans, trim and cut into 3-4 cm (approximately 1 1/2 inch) long pieces. Blanch beans in a pot of boiling salt water for about 6 minutes. Drain, rinse with cold water and drain again. Peel onions, halve and cut into strips. Rinse fish, pat dry, cut into bite-size cubes and season with salt and pepper. Mix fish pieces in a bowl with cornstarch.
2.
Heat oil in a nonstick skillet, fry fish for 2-3 minutes until golden brown and remove from the pan again. Add onions and fennel to the frying pan, saute for 3-4 minutes and then add wine. Add beans and fish to the pan and simmer for 1-2 minutes. Serve tuna mixture in deep plates with mint and seasoned with salt and pepper.
