Tuna with Green Salad

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Tuna with Green Salad
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
491
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie491 cal.(23 %)
Protein26 g(27 %)
Fat38 g(33 %)
Carbohydrates10 g(7 %)
Sugar added1 g(4 %)
Roughage3.5 g(12 %)
Vitamin A0.6 mg(75 %)
Vitamin D4.5 μg(23 %)
Vitamin E5.9 mg(49 %)
Vitamin K84.7 μg(141 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin16 mg(133 %)
Vitamin B₆0.7 mg(50 %)
Folate62 μg(21 %)
Pantothenic acid1.3 mg(22 %)
Biotin6.1 μg(14 %)
Vitamin B₁₂4.3 μg(143 %)
Vitamin C21 mg(22 %)
Potassium779 mg(19 %)
Calcium187 mg(19 %)
Magnesium114 mg(38 %)
Iron3.2 mg(21 %)
Iodine56 μg(28 %)
Zinc1.6 mg(20 %)
Saturated fatty acids6.9 g
Uric acid204 mg
Cholesterol70 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
1 Cucumber
salt
2 handfuls mixed Lettuce ( such as red and green leaf lettuce)
4 Tbsps white balsamic vinegar
6 Tbsps grapeseed oil
1 tsp honey
2 Passion fruit
2 Tbsps Orange juice
2 thick Tuna steak (each about 200 grams)
freshly ground peppers
4 Tbsps Sesame seeds (black and white)
How healthy are the main ingredients?
grapeseed oilSesame seedsOrange juicehoneyCucumbersalt

Preparation steps

1.

Peel the cucumber, cut in half lengthwise, remove seeds and slice into thin strips. Sprinkle with salt and let stand for about 10 minutes to remove excess water. Rinse the lettuce, wipe dry, drain well and pluck or cut into bite-sized pieces. Mix the vinegar with 4 tablespoons of oil and the honey. Stir and season with salt.

2.

Halve the passion fruit, remove the pulp and mix with the orange juice.

3.

Rinse the tuna and pat dry. Cut in half diagonally. Season with salt and pepper and roll in sesame seeds. Sear in hot oil in a pan 1 minute and remove from the pan.

4.

Arrange the cucumber on plates. Mix the lettuce with the dressing and place on top.

5.

Cut the tuna into thin slices and place on the salad.

6.

Drizzle with the passion fruit and serve as an appetizer.