Tuna with Vegetables and Herbs

0
Average: 0 (0 votes)
(0 votes)
Tuna with Vegetables and Herbs
share Share
print
bookmark_border Copy URL
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
495
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie495 cal.(24 %)
Protein36 g(37 %)
Fat32 g(28 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.8 mg(100 %)
Vitamin D6.6 μg(33 %)
Vitamin E9.1 mg(76 %)
Vitamin K37.5 μg(63 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.6 mg(55 %)
Niacin23.8 mg(198 %)
Vitamin B₆1.3 mg(93 %)
Folate137 μg(46 %)
Pantothenic acid2.8 mg(47 %)
Biotin19.9 μg(44 %)
Vitamin B₁₂5.4 μg(180 %)
Vitamin C164 mg(173 %)
Potassium1,684 mg(42 %)
Calcium150 mg(15 %)
Magnesium134 mg(45 %)
Iron5.1 mg(34 %)
Iodine79 μg(40 %)
Zinc1.3 mg(16 %)
Saturated fatty acids7.2 g
Uric acid348 mg
Cholesterol88 mg
Complete sugar13 g

Ingredients

for
4
Ingredients
500 grams Tuna steak
200 grams button Mushroom
2 Bell pepper (red and green)
2 onions
2 Zucchini
2 garlic cloves
1 sprig rosemary
4 sprigs thyme
4 Tbsps olive oil
200 grams tomato puree
100 milliliters Vegetable broth
60 grams black Olives (pitted)
Sea salt
freshly ground peppers
How healthy are the main ingredients?
Oliveolive oilthymerosemaryonionZucchini

Preparation steps

1.

Rinse the tuna, pat dry and chop. Trim mushrooms and leave whole or halve depending on the size. Rinse the bell peppers, cut in half, trim and cut into pieces. Peel the onions and cut into wedges. Rinse, trim and slice the summer squash. Peel garlic and chop finely. Rinse the herbs and shake dry. Pluck the leaves and chop.

2.

Heat 2 tablespoons oil in a large skillet. Add tuna and stir-fry. Remove from skillet. Add onions, garlic, summer squash, bell peppers and mushrooms with the remaining oil and stir-fry for 3-4 minutes. Add tomato puree and stir in the broth. Season with rosemary, thyme, salt and pepper and simmer 3-4 minutes. Add tuna back to the pan and cook until fish is done. Sprinkle with the olives season with salt and pepper. Serve immediately.