Tuna Provençal

Dairy Free
Very Healthy
Health score
70%
Tuna Provençal
15 min.
4
530kcal

Suggestions

Ingredients

  •  baguette 
  • 0.3 teaspoon pepper black
  • 17 ounce beets drained sliced canned
  • cans tuna drained
  • tablespoons flat-leaf parsley fresh chopped
  • 0.5 teaspoon kosher salt 
  • small head lettuce green
  • tablespoons olive oil extra-virgin
  • 0.3 cup olive tapenade black
  •  scallions light white green sliced ( and parts)

Equipment

  • bowl

Directions

  1. Divide the lettuce among individual plates and drizzle with 2 tablespoons of the oil. In a bowl, combine the tuna, beets, scallions, parsley, salt, pepper, and the remaining oil. Spoon alongside the lettuce. Slice the baguette in half lengthwise, then cut each half crosswise into 4-inch-thick pieces.
  2. Spread the cut side of each piece with the tapenade.
  3. Serve with the lettuce and tuna.

Nutrition Facts

Calories530kcal
Protein24.58%
Fat34.93%
Carbs40.49%

Properties

Glycemic Index
41.94
Glycemic Load
20.95
Inflammation Score
-10
Nutrition Score
36.274782968604%

Flavonoids

Apigenin
6.6mg
Luteolin
0.29mg
Kaempferol
0.3mg
Myricetin
0.51mg
Quercetin
5.67mg

Nutrients percent of daily need

Calories:530.29kcal
26.51%
Fat:20.7g
31.84%
Saturated Fat:3.09g
19.29%
Carbohydrates:53.98g
17.99%
Net Carbohydrates:49.93g
18.16%
Sugar:17.33g
19.26%
Cholesterol:45.9mg
15.3%
Sodium:1165.82mg
50.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.78g
65.55%
Vitamin K:213.09µg
202.94%
Vitamin A:7229.08IU
144.58%
Selenium:99.06µg
141.51%
Vitamin B3:16.26mg
81.3%
Vitamin B12:3.28µg
54.61%
Manganese:0.85mg
42.73%
Folate:154.81µg
38.7%
Iron:6.12mg
33.99%
Vitamin B1:0.49mg
32.64%
Vitamin B6:0.63mg
31.41%
Phosphorus:289.23mg
28.92%
Vitamin B2:0.45mg
26.62%
Vitamin E:3.52mg
23.43%
Vitamin C:18.43mg
22.33%
Magnesium:80.67mg
20.17%
Potassium:683.25mg
19.52%
Copper:0.32mg
16.2%
Fiber:4.05g
16.18%
Calcium:152.24mg
15.22%
Zinc:1.91mg
12.77%
Vitamin D:1.53µg
10.2%
Vitamin B5:0.74mg
7.38%
Source:My Recipes