EatSmarter exclusive recipe

Tuna-Zucchini Rolls

with Capers
5
Average: 5 (3 votes)
(3 votes)
Tuna-Zucchini Rolls

Tuna-Zucchini Rolls - These savory rolls make great finger food for parties

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
174
calories
Calories

Healthy, because

Even smarter

Nutritional values

The fine finger food contains a considerable mixture of various vitamins and minerals, but only low saturated fatty acids and cholesterol. The low-calorie rolls can therefore be enjoyed by all those who have problems with their blood fat values.

This delicious snack also goes well with smoked trout or smoked mackerel. Mackerel in particular contains many important omega-3 fatty acids that are good for the heart and blood vessels.

1 serving contains
(Percentage of daily recommendation)
Calorie174 kcal(8 %)
Protein11 g(11 %)
Fat12 g(10 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.3 mg(38 %)
Vitamin D1.1 μg(6 %)
Vitamin E2.1 mg(18 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin4.4 mg(37 %)
Vitamin B₆0.3 mg(21 %)
Folate55 μg(18 %)
Pantothenic acid0.3 mg(5 %)
Biotin3.3 μg(7 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C19 mg(20 %)
Potassium409 mg(10 %)
Calcium115 mg(12 %)
Magnesium45 mg(15 %)
Iron2.6 mg(17 %)
Iodine20 μg(10 %)
Zinc0.7 mg(9 %)
Saturated fatty acids2.5 g
Uric acid108 mg
Cholesterol26 mg
Development of this recipe:
How healthy are the main ingredients?
Tuna

Ingredients

for
4
Ingredients
1 stalk
4
green Olives (pitted)
2
Black olives (pitted)
2 sprigs
3
small Zucchini
1 tablespoon
Caper (from a jar)
1 tablespoon
5 ounces
canned Tuna
1
1 tablespoon
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 large Pot, 1 Sieve, 1 Peeler, 1 Tablespoon, 1 Grill pan, 1 Teaspoon, 1 Fork, 1 Wooden spoon, 1 deep bowl, 1 Immersion blender

Preparation steps

1.
Tuna-Zucchini Rolls preparation step 1

Trim leek, rinse and cut into long, thin strips. Blanche in boiling salted water for 2-3 minutes, rinse in cold water and drain well in a sieve.

2.
Tuna-Zucchini Rolls preparation step 2

Coarsely chop the olives. Rinse basil, shake dry, pluck leaves and chop coarsely.

3.
Tuna-Zucchini Rolls preparation step 3

Trim zucchini, rinse, and cut lengthwise with a peeler into thin strips about 1/8 inch. Drain the capers and chop coarsely.

4.
Tuna-Zucchini Rolls preparation step 4

Coat grill pan with canola oil. Season zucchini strips with salt and cook on both sides in the pan, working in batches.

5.
Tuna-Zucchini Rolls preparation step 5

Drain tuna. Trim scallions, rinse and chop into rings. Add both with the olive oil in a tall container and puree with an immersion blender.

6.
Tuna-Zucchini Rolls preparation step 6

Add olives, basil and capers. Stir in salt and pepper.

7.
Tuna-Zucchini Rolls preparation step 7

Spread zucchini slices with the filling and roll. Bind with the leek strips, cover and let stand for 30 minutes in the refrigerator before serving.