Tuna over Beans and Ham
(0 votes)
(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
643
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 643 cal. | (31 %) | ||
| Protein | 56 g | (57 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.7 g | (12 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 11 μg | (18 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 32.1 mg | (268 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 8.7 μg | (290 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 1,229 mg | (31 %) | ||
| Calcium | 116 mg | (12 %) | ||
| Magnesium | 151 mg | (50 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 104 μg | (52 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 9.9 g | |||
| Uric acid | 436 mg | |||
| Cholesterol | 152 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 cups shelled Broad bean
- 3 Tbsps olive oil
- 1 clove garlic cloves (finely sliced)
- 4 slices Serrano ham (chopped)
- 4 fresh Tuna steak
- 1 Tbsp cracked Black pepper
- parsley (to garnish)
Product recommendation
The flakes of the fish may fall away during cooking; secure with a cocktail stick if desired.
Preparation steps
1.
Boil the broad beans in salted water for about 5 minute or until tender.
2.
Drain well and slip the beans from their skins by squeezing gently between your fingers.
3.
Heat 1 tbsp oil in a pan and gently fry the garlic until it is soft but not coloured. Add the serrano ham and cook for 2 more minutes, stir in the broad beans, season with salt and pepper and remove the pan from the heat.
4.
Rub the tuna steaks with a little of the remaining oil and press the cracked pepper onto the surfaces. Heat the last of the oil in a pan until very hot and cook the tuna for about 2 minutes on each side. Season each with salt after cooking.
5.
Quickly reheat the broad beans and serve with the tuna. Garnish with parsley.
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