Of which 1.8 g sugars and 3.3 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) · Folate (leafy greens)
Allergens fish, soy, sesame
Sesame-crusted seared tuna with fresh salad
Fresh tuna seared on the outside and pink inside, over a crunchy salad.
Ingredients
- 200 g (7 oz) good-quality fresh tuna steak
- 1 handful of mixed greens (40 g / 1½ oz)
- ½ cucumber, sliced into rounds (60 g / 2 oz)
- 50 g (1¾ oz) cooked edamame, shelled
- 2 radishes, thinly sliced into rounds (30 g / 1 oz)
- 1 tbsp sesame seeds, black and white (10 g)
- 1 tbsp gluten-free soy sauce (15 g / ½ oz)
- ½ lemon, juice only (10 g)
Method
- Pat the tuna steak thoroughly dry with paper towels.
- Spread the sesame seeds on a plate and press the tuna into them on both sides so they stick well.
The full method (8 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
More like this
Turkey and spinach meatballs
Light meatballs with iron and protein, ready for the week's packed lunches.
Coconut turmeric lentil patties
Plant protein in patty form, crispy outside and creamy inside.
Roasted squash cubes with toasted seeds
A fall side dish, ready in 30 minutes, great for packed lunches.