Spicy Tuna Tacos
Spicy Tuna Tacos - So colorful and fiery—why we love Tex-Mex food!
Healthy, because
Even smarter
Nutritional values
Tuna not only provides valuable omega-3 fatty acids that protect our cardiovascular system, it also provides bone-strengthening vitamin D.
If you want a sweet variation, replace the avocado with a mango. This saves fat and provides plenty of beta-carotene. As an antioxidant, it protects our cells from free radicals.
(Percentage of daily recommendation)
| Calorie | 378 cal. | (18 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 5.4 μg | (27 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 14.7 mg | (123 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 4.4 μg | (147 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 939 mg | (23 %) | ||
| Calcium | 110 mg | (11 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 57 μg | (29 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 205 mg | |||
| Cholesterol | 49 mg |
Ingredients
- Ingredients
- 14 ozs yellow Tomatoes
- 3 scallions
- 2 Jalapeño
- ½ bunch cilantro
- 1 Lime
- 2 Tbsps olive oil
- salt
- peppers
- 1 tsp Chili powder
- 4 ozs Yogurt (3.5% fat)
- 2 tsps Coriander
- 14 ozs Tuna
- 5 Lettuce (eg., romaine lettuce)
- 4 crispy Taco shells
- 1 small Avocado
Kitchen utensils
Preparation steps
Rinse, core and quarter tomatoes. Remove seeds and chop finely. Rinse and thinly slice scallions. Rinse and chop jalapeños. Rinse cilantro, shake dry, remove stems and chop leaves coarsely.
Halve and juice lime. In a large bowl, mix together all prepped ingredients along with 1 tablespoon olive oil and 2 tablespoons lime juice. Season with salt and pepper.
In another bowl, mix chili powder and yogurt. Season with salt and a little lime juice. Fill piping bag with mixture.
Grind coriander seeds in a mortar. Rinse tuna, pat dry and cut into 2 equal-sized rectangular pieces. Season with salt, pepper and crushed coriander.
Heat the remaining oil in a non-stick pan over high heat. Sear tuna, 20-30 seconds per side. Set aside and let cool slightly.
Meanwhile, rinse lettuce, shake dry and cut into thin strips. Divide lettuce among taco shells.
Halve avocado and remove pit. Scoop out flesh and cut into strips. Divide avocado slices and prepared tomato mixture over the lettuce.
Cut tuna pieces into slices and divide among taco shells. Top with chili-yogurt sauce and serve the tuna tacos immediately. Use any extra chili-yogurt sauce as a dip.
