Tuna with Pumpkin
Vitamin B12
chromium (Cr)
selenium (Se)
Beta-carotene
cobalt (Co)
Vitamin A
Description
Juicy tuna steak with roasted pumpkin, green beans and orange-peanut sauce
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Fresh tuna (yellowfin) — 75 г
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Pumpkin — 150 г
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Green beans (string beans) — 20 г
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Onion — 0.25 шт
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Garlic — 1 зубчик
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Orange — 0.25 шт
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Peanuts (raw) — 15 г
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Apple cider vinegar — 0.5 ст.л.
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Ground ginger — 0.5 ч.л.
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Zucchini caviar (canned) — 0.5 ст.л.
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Sunflower oil (refined) — 9 мл
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Cilantro (coriander, fresh) — 3 г
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Sea salt — 1 щепотка
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Ground black pepper — 1 щепотка
- Peel the pumpkin and cut into cubes about 2x2 cm. Cut the onion into half rings, chop the garlic.
- Heat half the sunflower oil in a pan. Fry the pumpkin with onion and garlic over medium heat for 10-15 minutes until soft and lightly caramelized.
- Juice the orange, mix the juice with apple cider vinegar, ground ginger and squash caviar. Stir until smooth.
- Lightly toast the peanuts in a dry pan and roughly chop with a knife.
- Blanch the green beans in boiling salted water for 3-4 minutes, then transfer to ice or rinse with cold water.
- Season the tuna steak with salt and pepper. In the remaining oil, sear on a very hot pan for 1-1.5 minutes on each side (for medium-rare).
- Place the pumpkin and beans on a plate, top with the tuna steak, drizzle with orange sauce, sprinkle with peanuts and cilantro.
346
97 kcal / 100 g
kcal
24.5 g
6.8 g / 100 g
Protein
24.5 g
6.8 g / 100 g
Carbohydrates
17.9 g
5.0 g / 100 g
Fats
3.8 g
1.1 g / 100 g
Ash
4.8 g
1.3 g / 100 g
Fiber
79.9%
Water
9.1 g
2.5 g / 100 g
Sugars
1.7 g
0.5 g / 100 g
Starch
0.33 g
0.09 g / 100 g
Omega-3
8.1 g
2.26 g / 100 g
Omega-6
2.2 g
0.6 g / 100 g
SFA
