Of which 15.1 g sugars and 2.2 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 A (sweet potato)
Allergens gluten, fish, soy, milk, sesame
Tuna tataki with sweet potato mash
Seared tuna in a sesame crust, over a sweet mash with soy sauce.
Ingredients
- 2 tuna or salmon fillets (400 g / 14 oz)
- 4 tbsp soy sauce (60 g / 2 oz)
- 40 g (1½ oz) sesame seeds — white, black or a mix
- salt and pepper, to taste
- 1 medium sweet potato (200 g / 7 oz)
- 120 g (4 oz) low-fat Greek yogurt (or reduced-fat whipped fresh cheese)
- salt, pepper and garlic powder, to taste
- 1 tbsp honey (15 g / ½ oz)
- 2 tbsp soy sauce (30 g / 1 oz)
- ½ dessert spoon (5 ml) garlic paste (or minced garlic)
- chopped chives, to taste
- chili flakes or Tabasco (optional)
- olive oil, for greasing
Method
- Microwave the sweet potato on full power for about 7 minutes, until very soft (or boil it in water).
- Peel it, put it in the blender with the yogurt and seasonings, and blend until smooth. Adjust the seasoning.
The full method (8 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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