Tuna Bruschetta: Bruschetta con Tonno e Menta

Very Healthy
Health score
100%
Tuna Bruschetta: Bruschetta con Tonno e Menta
25 min.
6
206kcal

Suggestions

Ingredients

  • 0.8 inch peasant bread italian toasted
  • 1 large pieces bread crumbs made from 1 bread fresh white
  • 0.5 cup tomatoes canned crushed
  • 1 pinch chili flakes 
  • 1 pound tuna fresh
  • 2 cloves garlic 
  • 2 tablespoons milk 
  • 4 tablespoons olive oil extra-virgin for drizzling
  • 0.5 bunch parsley chopped
  • 6 servings salt and pepper black freshly ground

Equipment

  • frying pan
  • mixing bowl

Directions

  1. In a 12-inch saute pan, heat the olive oil over high heat until hot, but not smoking.
  2. Add the tuna and cook until white and just cooked, about 5 minutes.
  3. Add the garlic, and tomatoes. Season, to taste, with salt and pepper. Cook over medium heat for 5 minutes, stirring occasionally.
  4. Add parsley.
  5. Meanwhile, soak the bread crumbs in the milk.
  6. Remove the garlic from the saute pan, and discard.
  7. Add the soaked bread to the pan. Season the mixture again with salt and pepper. Use a fork to gently mash the mixture.
  8. Drizzle with some olive oil and sprinkle with chili flakes.
  9. Place the mixture into a mixing bowl. Either spoon on the toasted breads and serve, or serve the mixture in the bowl, surrounded by the bread.

Nutrition Facts

Calories206kcal
Protein36.04%
Fat58.71%
Carbs5.25%

Properties

Glycemic Index
38.11
Glycemic Load
0.73
Inflammation Score
-9
Nutrition Score
20.838695733444%

Flavonoids

Apigenin
10.24mg
Luteolin
0.06mg
Kaempferol
0.07mg
Myricetin
0.72mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:205.85kcal
10.29%
Fat:13.33g
20.5%
Saturated Fat:2.35g
14.7%
Carbohydrates:2.68g
0.89%
Net Carbohydrates:2.07g
0.75%
Sugar:1.21g
1.34%
Cholesterol:29.33mg
9.78%
Sodium:64.04mg
2.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.41g
36.81%
Vitamin B12:7.16µg
119.28%
Vitamin K:84.83µg
80.79%
Vitamin A:2107.5IU
42.15%
Selenium:28.1µg
40.14%
Vitamin B3:6.9mg
34.48%
Vitamin D:4.36µg
29.09%
Phosphorus:208.7mg
20.87%
Vitamin B6:0.4mg
19.76%
Vitamin E:2.4mg
15.99%
Vitamin B1:0.21mg
13.95%
Vitamin B2:0.21mg
12.63%
Magnesium:45.46mg
11.36%
Vitamin C:8.49mg
10.29%
Vitamin B5:0.9mg
9.02%
Potassium:289.94mg
8.28%
Iron:1.43mg
7.94%
Copper:0.11mg
5.72%
Manganese:0.09mg
4.56%
Zinc:0.6mg
3.99%
Folate:11.85µg
2.96%
Calcium:28.71mg
2.87%
Fiber:0.61g
2.45%