Tuna with Black Beans
Nutritional values
(Percentage of daily recommendation)
| Calorie | 593 cal. | (28 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 42 g | (36 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.8 g | (9 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 9.2 mg | (77 %) | ||
| Vitamin K | 35.8 μg | (60 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 28.3 mg | (236 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 1,046 mg | (26 %) | ||
| Calcium | 140 mg | (14 %) | ||
| Magnesium | 125 mg | (42 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 103 μg | (52 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 9.7 g | |||
| Uric acid | 400 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 200 grams black Beans
- 1 bay leaf
- salt
- 2 Tomatoes
- 1 Red onion
- 2 scallions
- 1 green chili pepper
- 100 grams Corn kernel (canned)
- 4 Tbsps vegetable oil
- 2 Tbsps Lime juice
- freshly ground peppers
- 4 Irish Tuna steak (150 grams)
- ¼ tsp ground Cumin
- 2 Tbsps finely chopped cilantro
Preparation steps
Soak beans in cold water overnight. Cover the beans with fresh water and add the bay leaf. Bring to a boil, reduce heat to low and and cook covered for 1 1/2-2 hours. Season cooked beans with salt.
Blanch tomatoes for a few seconds in boiling water, rinse in cold water, peel, quarter, core and cut into cubes. Peel onion and finely chop. Trim scallions, rinse and cut into thin rings. Remove seeds from chile pepper, rinse and chop as finely as possible. Drain corn and collect the liquid.
Drain beans well. In a saucepan, heat 1 tablespoon oil. Sauté onions and chile pepper cubes in the oil. Add beans, corn kernels and a little corn liquid and bring to a boil. Add scallions, tomatoes and lime juice, season with salt and pepper, remove from heat and keep warm.
Rinse tuna steaks, pat dry and season with cumin, salt and pepper. In a pan, heat the remaining oil and fry the tuna steaks on each side for 2 minutes. Remove pan from the heat and allow the fish to rest in pan for 1-2 minutes. Mix cilantro with the beans and serve with the tuna steaks.
