Tuna with Cucumber

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Tuna with Cucumber
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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 47 min.
Ready in
Calories:
415
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie415 cal.(20 %)
Protein34 g(35 %)
Fat27 g(23 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage2.2 g(7 %)
Vitamin A0.9 mg(113 %)
Vitamin D6.9 μg(35 %)
Vitamin E2.8 mg(23 %)
Vitamin K17.4 μg(29 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin21.4 mg(178 %)
Vitamin B₆0.8 mg(57 %)
Folate59 μg(20 %)
Pantothenic acid1.6 mg(27 %)
Biotin6 μg(13 %)
Vitamin B₁₂6.5 μg(217 %)
Vitamin C26 mg(27 %)
Potassium1,018 mg(25 %)
Calcium125 mg(13 %)
Magnesium97 mg(32 %)
Iron2.4 mg(16 %)
Iodine80 μg(40 %)
Zinc0.6 mg(8 %)
Saturated fatty acids8.7 g
Uric acid292 mg
Cholesterol115 mg
Complete sugar7 g

Ingredients

for
4
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
How healthy are the main ingredients?
Sour creamTomatoTomato pasteDillgingershallot

Preparation steps

1.

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.

2.

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,

3.

 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.

4.

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.