Your Recipe

Grilled Tuna with warm potato and bean salad

Ingrédient Quantité Calories
Pommes de terre 300g 231kcal
Haricots verts 150g 47kcal
Vinaigre distillé 29.8g 5kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 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.

Valeurs nutritives
Taille des portions 262 g | ml
Quantité par portion 149
622
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 0.3g 0%
Gras saturés 0.1g 0%
Sodium 17mg 1%
Total des glucides 33g 12%
Fibres alimentaires 5.8g 21%
Sucre 4.2g
Protéine 4.9g 10%
Vitamine D 0mcg 0%
Calcium 63mg 5%
Fer 2.3mg 13%
Potassium 858mg 18%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 37.5 mcg 4%
Thiamine [B1] 0.195 mg 16%
Riboflavine [B2] 0.144 mg 11%
Niacine [B3] 2.26 mg 14%
Acide pantothénique [B5] 0.628 mg 13%
Vitamine B6 0.566 mg 33%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 61.65 mcg 0%
Vitamine C 42.93 mg 48%
Vitamine D 0 mcg 0%
Vitamine E 0.446 mg 3%
Vitamine K 81.825 mcg 68%
Bétaïne 0.375 mg 0%
Choline 30.908 mg 6%
Carbohydrates
nutriment Quantité DV
Total des glucides 33.1 g 12%
Sugars 4.2 g 8%
Fibres alimentaires 5.8 g 21%
Carbohydrate 31.5 g 0%
Glucides nets 28.9g
acides aminés
nutriment Quantité DV
Alanine 0.176 g 0%
Arginine 0.236 g 0%
Acide aspartique 0.949 g 0%
Cystéine 0.05 g 0%
Acide glutamique 0.752 g 0%
Glycine 0.155 g 0%
Histidine 0.085 g 0%
Isoleucine 0.166 g 0%
Leucine 0.256 g 0%
Lysine 0.247 g 0%
Méthionine 0.069 g 0%
Phénylalanine 0.185 g 0%
Proline 0.173 g 0%
Sérine 0.204 g 0%
Thréonine 0.176 g 0%
Tryptophane 0.05 g 0%
Tyrosine 0.115 g 0%
Valine 0.24 g 0%
Minéraux
nutriment Quantité DV
Calcium 62.84 mg 5%
Cuivre 0.24 mg 26%
Fluorure 14.25 mcg 0%
Fer 2.32 mg 13%
Magnésium 57.9 mg 14%
Manganèse 0.44 mg 19%
Phosphore 122.92 mg 10%
Potassium 858.15 mg 18%
Sélénium 1.26 mcg 2%
Sodium 17.4 mg 1%
Zinc 0.72 mg 7%
autres
nutriment Quantité DV
Eau 220.945 g 0%
Cendres 2.345 g 0%