Chef Yollly
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Tuna with Asparagus, Arugula, and Tomatoes
Quick Meals · 18 min
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5
steps
10
ingredients
2
likes
Tuna with Asparagus, Arugula, and Tomatoes
Quick Meals · 18 min
2 likes
You're viewing a translation. Original:
Chef Yollly
Recipe manager in your pocket!
About this Recipe
A light, exquisite, yet very simple breakfast, rich in protein and healthy fats. A juicy tuna steak pairs perfectly with crispy asparagus, fresh arugula, and sweet cherry tomatoes. An ideal option for those who want to get maximum benefit without extra calories.
Ingredients
10 ingredients
Servings
1
320 kcal
Calories
35 g
Protein
15 g
Fat
8 g
Carbs
spears asparagus
120 g
20 kcal · 2.2g protein · 0.1g fat · 3.7g carbs · per 100g
salt
NaN to taste
0 kcal · 0g protein · 0g fat · 0g carbs · per 100g
olive oil
1 tsp
884 kcal · 0g protein · 100g fat · 0g carbs · per 100g
tuna
150 g
132 kcal · 28g protein · 1g fat · 0g carbs · per 100g
sesame
1 pinch
573 kcal · 17.7g protein · 49.7g fat · 23.5g carbs · per 100g
pepper
NaN to taste
251 kcal · 10.4g protein · 3.3g fat · 64.8g carbs · per 100g
oil
1 tsp
884 kcal · 0g protein · 100g fat · 0g carbs · per 100g
lemon
1 slice
29 kcal · 1.1g protein · 0.3g fat · 9.3g carbs · per 100g
arugula
30 g
25 kcal · 2.6g protein · 0.7g fat · 3.7g carbs · per 100g
cherry tomatoes
80 g
63 kcal · 1.1g protein · 0.2g fat · 16g carbs · per 100g
Instructions
5 steps
Step 1
1 ingredient
Rinse the asparagus, break off the tough ends.
spears asparagus
Step 2
2 ingredients
Heat a grill pan or a regular non-stick pan. Grease the surface with a few drops of olive oil. Sauté the asparagus for 4-5 minutes, turning periodically. Salt slightly at the end.
salt
olive oil
Step 3
4 ingredients
Season the tuna with salt and black pepper
tuna
sesame
salt
pepper
Step 4
1 ingredient
Fry the tuna: * 2 minutes on one side; * 2 minutes on the other side. The fish inside should remain tender and juicy.
oil
Step 5
3 ingredients
Place the arugula on a plate. Add the hot asparagus. Arrange the halved cherry tomatoes and a slice of lemon.
lemon
arugula
cherry tomatoes
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