Tuna with Cucumber
Nutritional values
(Percentage of daily recommendation)
| Calorie | 415 cal. | (20 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.2 g | (7 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 6.9 μg | (35 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 17.4 μg | (29 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 21.4 mg | (178 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 6 μg | (13 %) | ||
| Vitamin B₁₂ | 6.5 μg | (217 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 1,018 mg | (25 %) | ||
| Calcium | 125 mg | (13 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 80 μg | (40 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 8.7 g | |||
| Uric acid | 292 mg | |||
| Cholesterol | 115 mg | |||
| Complete sugar | 7 g |
Ingredients
- For the tuna
- 1 shallot
- 5 grams fresh ginger
- 1 garlic clove
- 2 red chili peppers
- 50 grams dried Tomatoes (in oil)
- 2 Tbsps Tomato paste
- 2 Tbsps Lime juice
- peppers
- 600 grams Tuna steak (about 3 cm thick)
- Sea salt
- For Cucumber Salad
- 1 handful Dill
- 1 Cucumber
- 1 small, mild onion
- 2 Tbsps white balsamic vinegar
- 4 Tbsps Sour cream
- salt
- peppers
Preparation steps
Prepare marinade. Peel shallot, ginger and garlic and chop finely. Rinse chiles, cut in half lengthwise, scrape out seeds and dice finely. Drain tomatoes, collect the oil. Heat 1-2 tablespoons of oil in a pan, sauté shallot, ginger, garlic and chile on medium heat. Chop dried tomatoes finely and add together with tomato paste,sauté for 1-2 minutes. Add lime juice, season with pepper and cook for about 5 minutes until sauce thickens. Pour into a bowl and let cool.
Rinse tuna and pat dry. Coat with cold marinade on one side, refrigerate for at least 1 hour, covered. Take out 10 minutes before cooking,
Rinse dill and chop finely about half of it. Rinse cucumber and peel into strips. Peel onion and chop finely. Combine chopped dill, cucumber and onion, mix well in a bowl. Add vinegar and sour cream, season with salt and pepper.
Heat 1-2 tablespoons of tomato oil in a pan and (marinated side up) cook fish for 2-3 minutes until golden brown on low heat. Remove from heat, let rest briefly and serve sliced on cucumber salad. Sprinkle with salt, garnish with dill. Serve immediately.
