Your Recipe

Seared Tuna with Avocado and Grapefruit Salad

Zutat  Menge  Kalorien 
Avocado 150g 240kcal
Grapefruit 200g 84kcal
Rucola 84g 21kcal
Blauflossenthunfisch 224g 323kcal
Pistazien 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.

Nährwertangaben 
Portionsgröße  342 g | ml
Menge pro Portion  404
1689
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 23g 29%
Gesättigte Fettsäuren  3.8g 19%
Natrium 60mg 3%
Gesamte Kohlenhydrate  22g 8%
Ballaststoffe  8.6g 31%
Zucker  9.3g
Protein  32g 64%
Vitamin D 6.4mcg 32%
Kalzium 120mg 9%
Eisen  2.7mg 15%
Kalium 1064mg 23%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 2.471 mg 49%
Vitamin B6 0.999 mg 59%
Cobalamin [B12] 10.562 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  22.3 g 8%
Sugars 9.3 g 19%
Ballaststoffe  8.6 g 31%
Carbohydrate 22.3 g 0%
Netto-Kohlenhydrate 13g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.784 g 0%
Arginin 1.896 g 0%
Asparaginsäure 3.087 g 0%
Cystein 0.337 g 0%
Glutaminsäure 4.653 g 0%
Glycin 1.459 g 0%
Histidin 0.87 g 0%
Isoleucin 1.382 g 0%
Leucin 2.431 g 0%
Lysin 2.64 g 0%
Methionin 0.846 g 0%
Phenylalanin 1.23 g 0%
Prolin 1.115 g 0%
Serin 1.312 g 0%
Threonin 1.286 g 0%
Tryptophan 0.342 g 0%
Tyrosin 0.982 g 0%
Valin 1.583 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 120.29 mg 9%
Kupfer 0.47 mg 52%
Fluorid 5.68 mcg 0%
Eisen  2.74 mg 15%
Magnesium 121.62 mg 29%
Mangan 0.41 mg 18%
Phosphor 424.57 mg 34%
Kalium 1064.1 mg 23%
Selen 42.28 mcg 77%
Natrium 60.4 mg 3%
Zink 1.69 mg 15%
andere
Nährstoff Menge  DV
Wasser 258.316 g 0%
Asche 3.468 g 0%