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Tuna with Lemon Sauce
(0 votes)
Health Score:
76 / 100
Difficulty:
easy
Preparation:
15 min.
Preparation
ready in 25 mins
Calories:
572
calories
Calories
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1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 572 cal. | (27 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 42 g | (36 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.5 g | (2 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 9.2 μg | (46 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 19.4 μg | (32 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 27.8 mg | (232 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 37 μg | (12 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 3.4 μg | (8 %) | ||
| Vitamin B₁₂ | 8.8 μg | (293 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 833 mg | (21 %) | ||
| Calcium | 99 mg | (10 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 102 μg | (51 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 13.3 g | |||
| Uric acid | 378 mg | |||
| Cholesterol | 165 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- Ingredients
- 4 Tuna steak (each about 150 grams)
- 2 Tbsps olive oil
- 2 garlic cloves
- 1 organic lemon (Juiced and zested)
- 120 milliliters fish stock
- 2 Tbsps freshly chopped parsley
- 2 Tbsps butter
- 1 splash Pernod
- 1 Tbsp Caper
- salt
- peppers
Preparation steps
1.
Rinse tuna, pat dry and tie with kitchen string in form. Heat oil in a pan and cook fish until golden brown on all sides. Remove from pan. Peel garlic and chop finely. Saute in the same pan and add lemon juice and stock. Add parsley and bring to a boil, add butter. Simmer gently and add Pernod, season with salt and pepper. Add capers and lemon zest, return tuna to the pan. Heat through and remove from the heat.
2.
Arrange tuna on plates, remove kitchen string and drizzle with sauce. Serve.
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