Your Recipe

Seared Tuna with Avocado and Grapefruit Salad

Ingrédient Quantité Calories
Avocats 150g 240kcal
Pamplemousse 200g 84kcal
Roquette 84g 21kcal
Thon rouge 224g 323kcal
Pistache 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.

Valeurs nutritives
Taille des portions 342 g | ml
Quantité par portion 404
1689
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 23g 29%
Gras saturés 3.8g 19%
Sodium 60mg 3%
Total des glucides 22g 8%
Fibres alimentaires 8.6g 31%
Sucre 9.3g
Protéine 32g 64%
Vitamine D 6.4mcg 32%
Calcium 120mg 9%
Fer 2.7mg 15%
Potassium 1064mg 23%
* 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 850.08 mcg 94%
Thiamine [B1] 0.49 mg 41%
Riboflavine [B2] 0.466 mg 36%
Niacine [B3] 11.491 mg 72%
Acide pantothénique [B5] 2.471 mg 49%
Vitamine B6 0.999 mg 59%
Cobalamine [B12] 10.562 mcg 0%
Floate [B9] 123.105 mcg 0%
Vitamine C 45.7 mg 51%
Vitamine D 6.384 mcg 32%
Vitamine E 3.341 mg 22%
Vitamine K 61.362 mcg 51%
Bétaïne 0.792 mg 0%
Choline 97.576 mg 18%
Carbohydrates
nutriment Quantité DV
Total des glucides 22.3 g 8%
Sugars 9.3 g 19%
Fibres alimentaires 8.6 g 31%
Carbohydrate 22.3 g 0%
Glucides nets 13g
acides aminés
nutriment Quantité DV
Alanine 1.784 g 0%
Arginine 1.896 g 0%
Acide aspartique 3.087 g 0%
Cystéine 0.337 g 0%
Acide glutamique 4.653 g 0%
Glycine 1.459 g 0%
Histidine 0.87 g 0%
Isoleucine 1.382 g 0%
Leucine 2.431 g 0%
Lysine 2.64 g 0%
Méthionine 0.846 g 0%
Phénylalanine 1.23 g 0%
Proline 1.115 g 0%
Sérine 1.312 g 0%
Thréonine 1.286 g 0%
Tryptophane 0.342 g 0%
Tyrosine 0.982 g 0%
Valine 1.583 g 0%
Minéraux
nutriment Quantité DV
Calcium 120.29 mg 9%
Cuivre 0.47 mg 52%
Fluorure 5.68 mcg 0%
Fer 2.74 mg 15%
Magnésium 121.62 mg 29%
Manganèse 0.41 mg 18%
Phosphore 424.57 mg 34%
Potassium 1064.1 mg 23%
Sélénium 42.28 mcg 77%
Sodium 60.4 mg 3%
Zinc 1.69 mg 15%
autres
nutriment Quantité DV
Eau 258.316 g 0%
Cendres 3.468 g 0%