Tuna Skewers with Sesame Crust and Asian Vegetables
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
452
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 452 cal. | (22 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.9 g | (23 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 4.5 μg | (23 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 22.1 μg | (37 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 19.2 mg | (160 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 197 μg | (66 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 4.3 μg | (143 %) | ||
| Vitamin C | 80 mg | (84 %) | ||
| Potassium | 1,150 mg | (29 %) | ||
| Calcium | 282 mg | (28 %) | ||
| Magnesium | 146 mg | (49 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 55 μg | (28 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 6.4 g | |||
| Uric acid | 290 mg | |||
| Cholesterol | 70 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Kohlrabi
- 1 pc Pumpkin (200 grams)
- 1 bunch scallions
- 200 grams soybean sprout
- 3 Tbsps soybean oil
- salt
- 2 Tbsps Mirin
- 50 milliliters Vegetable broth
- 2 Tuna steak (each about 200 grams)
- freshly ground peppers
- 2 Tbsps soy sauce
- ½ tsp liquid honey
- 3 Tbsps Sesame seeds
- Fresh herbs (for garnishing)
Preparation steps
1.
Rinse kohlrabi and cut into long, thin strips. Cut pumpkin pulp into long, thin strips. Rinse and dry scallions, cut green parts into strips, chop white parts. Rinse sprouts and drain.
2.
Heat 1-2 tablespoons of soy oil in a pan and saute all vegetables. Season with salt, add mirin and 2 tablespoons of vegetable broth. Cover and simmer for about 5 minutes.
3.
Heat remaining oil in a pan. Season tuna steaks with pepper and cook briefly on both sides on very high heat.
4.
Combine soy sauce with honey, add to tuna steaks and let stand briefly. Sprinkle steaks with sesame seeds, cut into cubes and thread cubes on skewers. Arrange tuna skewers and vegetables on plates and garnish with herbs. Drizzle with soy sauce and serve.
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