Of which 12.3 g sugars and 3.1 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 (lemon)
Allergens fish
Seared tuna with onion and leek
Seared tuna steaks with sautéed onion and leek.
Ingredients
- 2 fresh tuna steaks (300 g / 10½ oz) — about 150 g each
- 1 medium onion, cut into thin half-moons (150 g / 5½ oz)
- 1 leek, thinly sliced into rounds (150 g / 5½ oz) — white and light green parts only
- 2 cloves garlic, minced (6 g)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- ½ lemon, juice only (25 g / 1 oz)
- sea salt and black pepper, to taste
Method
- Season the tuna with salt and pepper. Thinly slice the onion and leek and mince the garlic.
- Heat half the olive oil in a skillet over medium heat. Sauté the onion and leek for 5–7 minutes, until softened. Add the minced garlic and cook for 1 more minute.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Quick & Easy”. The English edition is coming soon.
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