Zucchini Strips with Tuna
Healthy, because
Even smarter
Nutritional values
Tomatoes contain the antioxidnt lycopene, which protects cells from damaging free radicals and can also regulate blood pressure. This recipe's combination of unsaturated fatty acids and a high content of phenols help to boost fat burning.
If you have a little more time, you can prepare this with pan-seared fresh tuna or salmon.
(Percentage of daily recommendation)
| Calorie | 316 cal. | (15 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 28.4 μg | (47 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 14.1 mg | (118 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 92 μg | (31 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 12.2 μg | (27 %) | ||
| Vitamin B₁₂ | 3.6 μg | (120 %) | ||
| Vitamin C | 62 mg | (65 %) | ||
| Potassium | 1,020 mg | (26 %) | ||
| Calcium | 147 mg | (15 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 51 μg | (26 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 202 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 8 g |
Ingredients
Preparation steps
Blanch, peel, quarter, core and dice the tomatoes. Peel and finely chop the onion and garlic and sauté together in some oil until translucent. Add the tomatoes and simmer for about 10 minutes until slightly creamy. Add the capers and the well-drained tuna to the sauce and heat through. Season with salt and pepper.
Rinse and trim the zucchini and cut lengthwise into thin strips. Sauté in some oil for about 1 minute and season with salt, lemon juice and pepper. Arrange on plates, pour the sauce over the top and serve showered with Parmesan.
