An easy, delicious, but healthy meal
1. Put tuna into a shallow, non-metal dish. Add soy sauce, limejuice and zest. Marinade the fish for 1-2 hours, or over night.
2. In a small bowl, combine onions, tomatoes, chillies, basil, oil and vinegar. Season with salt and pepper. Set aside for 15-30 minutes for the flavours to come out.
3. Heat the skillet (frying pan) for 2-3 minutes until very hot. Brush fish with oil, place in the hot skillet and fry for 2-3 minutes. Do not move it so it can brown nicely. Brush the top of the fish with oil again and flip it carefully. Fry for another 2-3 minutes without moving. The tuna should be pink in the middle.
4. Serve on warmed plates with the salsa.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (576g) | ||
Recipe Makes: 4 | ||
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Calories: 541 | ||
Calories from Fat: 130 (24%) | ||
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Amt Per Serving | % DV | |
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Total Fat 14.4g | 19 % | |
Saturated Fat 2.7g | 14 % | |
Monounsaturated Fat 8.2g | ||
Polyunsanturated Fat 2.4g | ||
Cholesterol 186.1mg | 57 % | |
Sodium 1199.6mg | 41 % | |
Potassium 1985.7mg | 52 % | |
Total Carbohydrate 8.8g | 3 % | |
Dietary Fiber 2.3g | 9 % | |
Sugars, other 6.5g | ||
Protein 90.4g | 129 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 541
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