Tuna Salad

Gluten Free
Dairy Free
Very Healthy
Health score
99%
Tuna Salad
12 min.
4
555kcal

Suggestions

Ingredients

  • pounds very tuna steak fresh cut
  • medium to 2 hass avocados diced ripe
  • 10 dashes hot sauce (recommended: Tabasco)
  • 2.5 teaspoons kosher salt for sprinkling
  • tablespoons juice of lime freshly squeezed (3 limes)
  •  lime zest grated
  • tablespoons olive oil for brushing
  • 0.3 cup onion diced red
  • 0.3 cup scallions white green minced (2 scallions)
  • teaspoons soya sauce 
  • teaspoon wasabi powder 
  • 0.5 teaspoon coarsely ground black for sprinkling
  • 0.5 teaspoon coarsely ground black for sprinkling

Equipment

  • bowl
  • frying pan

Directions

  1. Brush the tuna steaks with olive oil, and sprinkle with salt and pepper.
  2. Place the tuna steaks in a very hot saute pan and cook for only 1 minute on each side. Set aside on a platter.
  3. Meanwhile, in a small bowl, combine the olive oil, salt, pepper, lime zest, wasabi, lime juice, soy sauce and hot sauce.
  4. Add the avocados to the vinaigrette.
  5. Cut the tuna in chunks and place it in a large bowl.
  6. Add the scallions and red onion and mix well.
  7. Pour the vinaigrette mixture over the tuna and carefully mix.

Nutrition Facts

Calories555kcal
Protein39.28%
Fat52.6%
Carbs8.12%

Properties

Glycemic Index
36.5
Glycemic Load
1.52
Inflammation Score
-10
Nutrition Score
42.066086914228%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.49mg
Hesperetin
16.42mg
Naringenin
1.22mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.5mg
Kaempferol
0.15mg
Quercetin
2.95mg

Nutrients percent of daily need

Calories:554.52kcal
27.73%
Fat:32.61g
50.17%
Saturated Fat:5.87g
36.68%
Carbohydrates:11.32g
3.77%
Net Carbohydrates:6.55g
2.38%
Sugar:1.9g
2.11%
Cholesterol:86.18mg
28.73%
Sodium:1722.42mg
74.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:54.8g
109.6%
Vitamin B12:21.39µg
356.45%
Selenium:83.25µg
118.93%
Vitamin B3:20.77mg
103.83%
Vitamin A:5115.33IU
102.31%
Vitamin D:12.93µg
86.18%
Phosphorus:620.71mg
62.07%
Vitamin B6:1.21mg
60.35%
Vitamin B1:0.61mg
40.41%
Vitamin B2:0.66mg
38.67%
Vitamin E:5.48mg
36.56%
Magnesium:135.45mg
33.86%
Vitamin B5:3.22mg
32.18%
Vitamin K:32.3µg
30.76%
Vitamin C:23.73mg
28.76%
Potassium:916.16mg
26.18%
Fiber:4.77g
19.09%
Iron:3.09mg
17.17%
Copper:0.33mg
16.65%
Folate:56.67µg
14.17%
Zinc:1.8mg
12%
Manganese:0.15mg
7.74%
Calcium:47.16mg
4.72%