Tuna with Beans and Mint

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Tuna with Beans and Mint
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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)
Calorie461 cal.(22 %)
Protein35 g(36 %)
Fat29 g(25 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage2.4 g(8 %)
Vitamin A0.7 mg(88 %)
Vitamin D6.8 μg(34 %)
Vitamin E5.2 mg(43 %)
Vitamin K36.6 μg(61 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin21.5 mg(179 %)
Vitamin B₆1 mg(71 %)
Folate84 μg(28 %)
Pantothenic acid1.5 mg(25 %)
Biotin10.7 μg(24 %)
Vitamin B₁₂6.5 μg(217 %)
Vitamin C23 mg(24 %)
Potassium853 mg(21 %)
Calcium139 mg(14 %)
Magnesium104 mg(35 %)
Iron2.8 mg(19 %)
Iodine82 μg(41 %)
Zinc0.6 mg(8 %)
Saturated fatty acids7 g
Uric acid309 mg
Cholesterol105 mg
Complete sugar4 g

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
How healthy are the main ingredients?
mintsaltonion

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.