Tuna with Vegetables and Herbs
Nutritional values
(Percentage of daily recommendation)
| Calorie | 495 cal. | (24 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 6.6 μg | (33 %) | ||
| Vitamin E | 9.1 mg | (76 %) | ||
| Vitamin K | 37.5 μg | (63 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 23.8 mg | (198 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 137 μg | (46 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 19.9 μg | (44 %) | ||
| Vitamin B₁₂ | 5.4 μg | (180 %) | ||
| Vitamin C | 164 mg | (173 %) | ||
| Potassium | 1,684 mg | (42 %) | ||
| Calcium | 150 mg | (15 %) | ||
| Magnesium | 134 mg | (45 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 79 μg | (40 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 348 mg | |||
| Cholesterol | 88 mg | |||
| Complete sugar | 13 g |
Ingredients
- 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
Preparation steps
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.
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.
