Bean Salad with Fresh Grilled Tuna
(1 vote)
(1 vote)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
430
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 430 cal. | (20 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.7 g | (12 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 5.7 μg | (29 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 52.3 μg | (87 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 18.7 mg | (156 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 117 μg | (39 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 13.7 μg | (30 %) | ||
| Vitamin B₁₂ | 5.4 μg | (180 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 888 mg | (22 %) | ||
| Calcium | 157 mg | (16 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 68 μg | (34 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 6.9 g | |||
| Uric acid | 284 mg | |||
| Cholesterol | 88 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 250 grams green Beans
- salt
- 250 grams white Beans (canned)
- 1 large, red onion
- 200 grams Cherry tomatoes
- 500 grams Tuna steak (ready to cook, skinless)
- olive oil
- freshly ground peppers
- 4 Tbsps black, pitted Olives
- 1 ½ Tbsps lemon juice
Preparation steps
1.
Rinse, trim and blanch green beans in salted boiling water, about 5 minutes. Drain and rinse with cold water. Let drain well. Rinse white beans in a colander and drain well.
2.
Peel onion and cut into thin strips. Rinse and halve tomatoes. Rinse tuna, pat dry, remove any excess skin or tendons and cut into 2 cm (approximately 3/4 inch) cubes.
3.
Heat 2 tablespoons oil in a hot grill pan. Add tuna cubes and sear briefly on all sides. Season with salt and pepper, remove from pan and gently mix with remaining salad ingredients. Mix 3 tablespoons oil with lemon juice and toss with salad. Season with salt and pepper and serve in bowls.
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