Your Recipe

Seared Tuna with Avocado and Grapefruit Salad

Složka Množství Kalorie
Avokádo 150g 240kcal
Grep 200g 84kcal
Rukola 84g 21kcal
Tuňák obecný 224g 323kcal
Pistáciové oříšky 25g 140kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
olive oil
salt & freshly ground pepper
6-8 ounce tuna steak
1 red grapefruit
1 avocado
2-4 cups arugula
2-4 tablespoons chopped pistachios

Directions
1. Heat oil in a heavy-bottomed pan.
2. Season your tuna steak with salt and freshly ground pepper and sear it for 2-3 minutes on each side depending on the thickness of the steak and how rare you want it to be in the middle.
3. Segment the grapefruit, making sure to collect any of the juice that comes out during this process. Here's a little video I did on how to segment citrus a while back.
4. Halve an avocado and remove the pit. The 8 handled that really well! Using a large spoon remove the flesh of the avocado from its shell and slice thinly.

5. Slice your tuna steak on a diagonal.
6. Dress arugula with olive oil, salt & pepper, and some of the grapefruit juice you accumulated from segmenting the fruit and put on a plate.
7. Layer sliced tuna, avocado and grapefruit segments on top and sprinkle with chopped pistachios.

nutriční údaje
Velikost porce 342 g | ml
Množství na porci 404
1689
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 23g 29%
Nasycené tuky 3.8g 19%
Sodík 60mg 3%
Sacharidy celkem 22g 8%
Vláknina 8.6g 31%
Cukr 9.3g
Bílkoviny 32g 64%
Vitamin D 6.4mcg 32%
Vápník 120mg 9%
Železo 2.7mg 15%
Draslík 1064mg 23%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 850.08 mcg 94%
Thiamin [B1] 0.49 mg 41%
Riboflavin [B2] 0.466 mg 36%
Niacin [B3] 11.491 mg 72%
Kyselina pantotenová [B5] 2.471 mg 49%
Vitamin B6 0.999 mg 59%
Kobalamin [B12] 10.562 mcg 0%
Floát [B9] 123.105 mcg 0%
Vitamin C 45.7 mg 51%
Vitamin D 6.384 mcg 32%
Vitamin E 3.341 mg 22%
Vitamin K 61.362 mcg 51%
Betain 0.792 mg 0%
Cholin 97.576 mg 18%
Carbohydrates
živina Množství DV
Sacharidy celkem 22.3 g 8%
Sugars 9.3 g 19%
Vláknina 8.6 g 31%
Carbohydrate 22.3 g 0%
Čisté sacharidy 13g
aminokyseliny
živina Množství DV
Alanin 1.784 g 0%
Arginin 1.896 g 0%
Kyselina asparagová 3.087 g 0%
Cystein 0.337 g 0%
kyselina glutamová 4.653 g 0%
Glycin 1.459 g 0%
Histidin 0.87 g 0%
Izoleucin 1.382 g 0%
Leucin 2.431 g 0%
Lysin 2.64 g 0%
Metionin 0.846 g 0%
Fenylalanin 1.23 g 0%
Prolin 1.115 g 0%
Serin 1.312 g 0%
Treonin 1.286 g 0%
Tryptofan 0.342 g 0%
Tyrosin 0.982 g 0%
Valin 1.583 g 0%
Minerály
živina Množství DV
Vápník 120.29 mg 9%
Měď 0.47 mg 52%
Fluorid 5.68 mcg 0%
Železo 2.74 mg 15%
Hořčík 121.62 mg 29%
Mangan 0.41 mg 18%
Fosfor 424.57 mg 34%
Draslík 1064.1 mg 23%
Selen 42.28 mcg 77%
Sodík 60.4 mg 3%
Zinek 1.69 mg 15%
další
živina Množství DV
Voda 258.316 g 0%
Popel 3.468 g 0%