Tuna with Green Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 491 cal. | (23 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 38 g | (33 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 4.5 μg | (23 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 84.7 μg | (141 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 16 mg | (133 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 6.1 μg | (14 %) | ||
| Vitamin B₁₂ | 4.3 μg | (143 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 779 mg | (19 %) | ||
| Calcium | 187 mg | (19 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 56 μg | (28 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 6.9 g | |||
| Uric acid | 204 mg | |||
| Cholesterol | 70 mg | |||
| Complete sugar | 8 g |
Ingredients
- 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)
Preparation steps
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.
Halve the passion fruit, remove the pulp and mix with the orange juice.
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.
Arrange the cucumber on plates. Mix the lettuce with the dressing and place on top.
Cut the tuna into thin slices and place on the salad.
Drizzle with the passion fruit and serve as an appetizer.
