Your Recipe

Grilled Tuna with warm potato and bean salad

Složka Množství Kalorie
Brambory neloupané 300g 231kcal
Fazole Zelené 150g 47kcal
Ocet 29.8g 5kcal
Cibule, jarní nebo šalotka (včetně vrcholků a cibulek), syrová 45g 14kcal

Recipe Instructions:

Ingredients
300g baby new potatoes
1 tsp Dijon mustard
2 tbsp white wine vinegar
olive oil
3 spring onions, finely chopped
150g green beans, trimmed
2 tuna steaks
150g baby plum tomatoes, halved

Method
STEP 1
Bring a pan of salted water to the boil. Add the potatoes and cook until tender, about 8-10 minutes. While the potatoes are cooking, whisk the mustard, vinegar and 2 tbsp oil in a bowl, stir in the spring onions and season. Scoop the potatoes out with a slotted spoon and drain, halve any large ones then mix with the dressing while warm.

STEP 2
Add the beans to the boiling water and cook for 3 minutes. Drain well, add to the dressing bowl, then toss everything together.

STEP 3
Rub the tuna with olive oil and season well. Heat a griddle pan to hot then sear the tuna for 2 minutes on each side.

STEP 4
Mix the tomatoes into the salad and divide between 2 plates. Top with the tuna.

nutriční údaje
Velikost porce 262 g | ml
Množství na porci 149
622
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 0.3g 0%
Nasycené tuky 0.1g 0%
Sodík 17mg 1%
Sacharidy celkem 33g 12%
Vláknina 5.8g 21%
Cukr 4.2g
Bílkoviny 4.9g 10%
Vitamin D 0mcg 0%
Vápník 63mg 5%
Železo 2.3mg 13%
Draslík 858mg 18%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 37.5 mcg 4%
Thiamin [B1] 0.195 mg 16%
Riboflavin [B2] 0.144 mg 11%
Niacin [B3] 2.26 mg 14%
Kyselina pantotenová [B5] 0.628 mg 13%
Vitamin B6 0.566 mg 33%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 61.65 mcg 0%
Vitamin C 42.93 mg 48%
Vitamin D 0 mcg 0%
Vitamin E 0.446 mg 3%
Vitamin K 81.825 mcg 68%
Betain 0.375 mg 0%
Cholin 30.908 mg 6%
Carbohydrates
živina Množství DV
Sacharidy celkem 33.1 g 12%
Sugars 4.2 g 8%
Vláknina 5.8 g 21%
Carbohydrate 31.5 g 0%
Čisté sacharidy 28.9g
aminokyseliny
živina Množství DV
Alanin 0.176 g 0%
Arginin 0.236 g 0%
Kyselina asparagová 0.949 g 0%
Cystein 0.05 g 0%
kyselina glutamová 0.752 g 0%
Glycin 0.155 g 0%
Histidin 0.085 g 0%
Izoleucin 0.166 g 0%
Leucin 0.256 g 0%
Lysin 0.247 g 0%
Metionin 0.069 g 0%
Fenylalanin 0.185 g 0%
Prolin 0.173 g 0%
Serin 0.204 g 0%
Treonin 0.176 g 0%
Tryptofan 0.05 g 0%
Tyrosin 0.115 g 0%
Valin 0.24 g 0%
Minerály
živina Množství DV
Vápník 62.84 mg 5%
Měď 0.24 mg 26%
Fluorid 14.25 mcg 0%
Železo 2.32 mg 13%
Hořčík 57.9 mg 14%
Mangan 0.44 mg 19%
Fosfor 122.92 mg 10%
Draslík 858.15 mg 18%
Selen 1.26 mcg 2%
Sodík 17.4 mg 1%
Zinek 0.72 mg 7%
další
živina Množství DV
Voda 220.945 g 0%
Popel 2.345 g 0%