Of which 2.9 g sugars and 6.5 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) · Unsaturated fat (avocado)
Allergens fish
Seared tuna salad with avocado and quinoa
Rare tuna, creamy avocado and quinoa holding it all together.
Ingredients
- 200 g (7 oz) fresh tuna steak
- 80 g (2¾ oz) quinoa (uncooked weight) — then boiled in water
- 1 ripe avocado, sliced (120 g / 4 oz)
- ½ cucumber, sliced into rounds (50 g / 1¾ oz)
- ½ tomato, cut into pieces (50 g / 1¾ oz)
- arugula, to taste (50 g / 1¾ oz)
- 1 tbsp olive oil (10 g)
- ½ lemon, juice only (15 g / ½ oz)
- salt and black pepper, to taste
Method
- Cook the quinoa in water with a pinch of salt for 12–15 minutes and let it cool slightly.
- Season the tuna with salt and pepper.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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