Tuna and Tomato Salad with Arugula
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(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
384
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 384 cal. | (18 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.7 g | (9 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 4.5 μg | (23 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 66.2 μg | (110 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.9 mg | (124 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 4.3 μg | (143 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 848 mg | (21 %) | ||
| Calcium | 97 mg | (10 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 53 μg | (27 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 6.2 g | |||
| Uric acid | 205 mg | |||
| Cholesterol | 70 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 cups smallish, ripe Tomatoes
- 2 Red onions
- ½ bunch finely chopped, fresh Fresh herbs (parsley, lemon balm, oregano, rosemary, sage and thyme)
- 1 dried, red chili pepper
- 5 Tbsps olive oil
- salt
- peppers
- 2 cans Tuna each weighing about 125 g (in its own juice)
- 1 bunch Arugula
- 4 Tbsps aged balsamic vinegar
Preparation
Kitchen utensils
1 Cutting board, 1 Fine grater, 1 Citrus juicer, 2 Bowls, 1 Small knife, 1 Immersion blender, 1 Hand mixer, 1 Tablespoon, 4 flache Casserole dishes (16 cm Ø), 1 deep bowl, 1 Measuring cups, 1 Paper towel, 1 eventuell Whisk
Preparation steps
1.
Wash the tomatoes, remove the hard core at the top and halve crossways. Peel the onions and cut into wedges. Put the tomatoes and onions on a cookie sheet lined with baking parchment with the cut surfaces uppermost. Finely chop the chili and mix with the herbs and half of the oil. Season with salt and pepper. Sprinkle over the tomatoes and broil in a preheated oven (250°C/480°F with convection broiler) for 7-10 minutes.
2.
Drain and flake the tuna. Sort and wash the arugula and shake dry.
3.
Mix the rest of the oil with the vinegar and season lightly with salt and pepper. Put a bed of arugula on each plate, add the tuna, tomatoes and onions and serve sprinkled with the dressing.
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