Tuna with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 333 cal. | (16 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 2.3 μg | (12 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 9.8 μg | (16 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.4 mg | (78 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 3 μg | (7 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 66 mg | (69 %) | ||
| Potassium | 825 mg | (21 %) | ||
| Calcium | 222 mg | (22 %) | ||
| Magnesium | 166 mg | (55 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 183 mg | |||
| Cholesterol | 35 mg | |||
| Complete sugar | 5 g |
Ingredients
- For the tuna
- 1 Tuna steak (800 grams)
- juice of a lemons
- Worcestershire sauce
- salt
- freshly ground peppers
- 5 Tbsps olive oil
- For the vegetables
- 2 Tbsps olive oil
- 1 onion
- 600 grams Chard leaf
- 3 Tbsps Fruit Vinegar
- 200 milliliters Vegetable broth
- 1 handful Fresh herbs (1/3 watercress, celery and fennel)
- cayenne pepper (1 pinch)
- sugar (1 pinch)
- 2 tsps Sesame seeds
Preparation steps
For the tuna, rinse the fish and pat dry. Drizzle with lemon juice and Worcestershire sauce and season with salt and pepper.
For the vegetables, peel and finely chop the onion. Rinse the chard, cut off the white stalks and cut into strips.
Heat the oil in a saucepan and sauté the onion until soft. Add the chard and sauté briefly. Deglaze with the cider vinegar, pour in the vegetable stock and bring to a boil. Chop the herbs finely and mix into the vegetables. Season with the spices.
Fry the tuna fillet in some oil on both sides. Transfer to the oven and bake at 120°C (approximately 250ºF) for 10-15 minutes. Leave to rest in the oven.
Transfer the vegetables to a plate. Cut the fish diagonally, it should not be well-cooked on the inside, and arrange on the vegetable bed. Serve garnished with sesame seeds.
