Of which 7.2 g sugars and 5.7 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Protein (tuna) · Selenium (tuna) · Vitamin C (broccoli)
Allergens fish
Grilled tuna steak with steamed vegetables
Tuna pink in the middle, crisp-tender vegetables, 25 minutes.
Ingredients
- 2 fresh tuna steaks (360 g / 12½ oz) — 180 g each
- 1 tbsp olive oil (15 g / ½ oz)
- 1 lemon, juice only (15 g / ½ oz)
- 2 cloves garlic (6 g) — chopped
- 1 cup broccoli (150 g / 5½ oz)
- 1 cup baby carrots (100 g / 3½ oz)
- 1 bunch of green asparagus spears (100 g / 3½ oz)
- 1 cup cherry tomatoes (100 g / 3½ oz)
- sea salt and black pepper, to taste
Method
- Season the tuna steaks with the olive oil, chopped garlic, lemon juice, salt and pepper and let them marinate for 15 minutes.
- Steam the broccoli, baby carrots and asparagus until al dente, about 6 to 8 minutes.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
More like this
Golden turmeric and lemon chicken
Juicy chicken in a quick spice and citrus marinade.
Caramelized ginger and honey turkey
Turkey cutlets with a sweet and spicy glaze, ready in under 40 minutes.
Chicken skewers with zucchini and bell pepper
Colorful skewers ready in half an hour, with no pans to clean.