Tuna with Salsa
Nutritional values
(Percentage of daily recommendation)
| Calorie | 589 cal. | (28 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.9 g | (13 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 12.9 μg | (22 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 28.8 mg | (240 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 1,364 mg | (34 %) | ||
| Calcium | 114 mg | (11 %) | ||
| Magnesium | 132 mg | (44 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 104 μg | (52 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 10.2 g | |||
| Uric acid | 375 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 6 g |
Ingredients
- For the fish
- 1 Avocado
- 1 Tbsp Lime juice
- 150 grams waxy potatoes cooked (best on the day before)
- 1 Red chili pepper
- salt
- 4 Tuna steak (each 140 grams)
- 1 Tbsp vegetable oil
Preparation steps
For the salsa, scald the tomatoes, rinse in cold water, peel, quarter, core and dice finely. Rinse the scallions, trim and cut into rings. Rinse the mint, shake dry, pluck off the leaves and chop coarsely. Put all prepared ingredients in a bowl and season with lime juice, sugar and salt.
Peel the avocado, cut in half, remove seed and dice small. Drizzle with lime juice. Peel the potatoes and cut into small cubes. Rinse the chile, trim and cut into fine strips. Mix chile with the potatoes and avocado and season with salt. Rinse the tuna, pat dry and cut a pocket in the sides. Fill with the avocado potatoes and secure with toothpicks. Season the tuna with salt and cook in a pan in hot oil until golden brown on each side for 2-3 minutes. The middle of the fish must remain raw.
Serve with the salsa.
