Tuna with Tomato & Pepper Salsa
Nutritional values
(Percentage of daily recommendation)
| Calorie | 607 cal. | (29 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 9.1 mg | (76 %) | ||
| Vitamin K | 35.8 μg | (60 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 30.1 mg | (251 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 185 μg | (62 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 16.1 μg | (36 %) | ||
| Vitamin B₁₂ | 8.8 μg | (293 %) | ||
| Vitamin C | 238 mg | (251 %) | ||
| Potassium | 1,592 mg | (40 %) | ||
| Calcium | 135 mg | (14 %) | ||
| Magnesium | 157 mg | (52 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 106 μg | (53 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 9.8 g | |||
| Uric acid | 423 mg | |||
| Cholesterol | 151 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 2 lemons (juiced)
- 4 Tuna steak (each around 180 grams) (approximately 6 ounces)
- 800 grams Tomatoes
- 3 red Bell pepper
- 2 chili peppers
- 3 Tbsps olive oil
- 150 milliliters fish stock
- salt
- freshly ground peppers
- 1 tsp Sambal oelek
- 1 tsp chopped rosemary
- 1 tsp chopped thyme
Preparation steps
Rinse the tuna steaks, pat dry, sprinkle with lemon juice and set aside for 15 minutes. Blanch the tomatoes in boiling salted water, peel, quarter, core and cut into cubes. Rinse the peppers, remove the stems, cut in half, remove the seeds and pith and cut into 1 cm (approximately 1/3 inch) cubes. Remove the stems from the chile peppers, remove the seeds and finely chop.
Heat 2 tablespoons olive oil in a frying pan and sauté the chiles and peppers, stirring, until tender. Stir in the tomatoes, add the stock and simmer for 40 minutes over low heat until thickened. Season with salt and pepper and add the sambal oelek and herbs.
Pat the tuna steaks dry, season with salt and pepper and sear in the remaining olive oil in a nonstick frying pan for about 4 minutes per side, or until cooked to your liking. To serve: Spoon the sauce onto serving plate and arrange the tuna steaks over top.
