Tuna steak with quinoa salad
20 minHealthy
Fresh, protein-rich fuel after a Blouberg session. Ready-cooked grains make this quick.
Method
- 1
Warm the cooked quinoa. Halve the tomatoes and chop the parsley; toss with lemon juice.
- 2
Brush a 2 cm tuna steak with oil and sear for 2 minutes per side, or cook until opaque throughout. Rare tuna must be sashimi-grade fish only.2 min
- 3
Rest for 2 minutes. Serve with the quinoa salad.2 min
One step per screen, read aloud, timers built in.
Per portion
Fibre: 6 gSugar: 4 gSodium: 103 mg
Per person: 180 g fish before cooking (or ready-to-eat smoked fish), grains and potatoes weighed cooked. Smoked-snoek values use the saved smoked-fish analogue; smoked salmon uses smoked Chinook. Wrap and brand values vary. No extra salt or sauce included. Estimates, not laboratory analysis.
Calculation sources
- 180 g yellowfin-tuna: 109, 24.4, 0.49, 0, 0, 0, 45 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 160 g quinoa, cooked: 120, 4.4, 1.92, 21.3, 2.8, 0.87, 7 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 100 g cherry tomatoes: 18, 0.88, 0.2, 3.89, 1.2, 2.63, 5 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 10 g parsley: 36, 2.97, 0.79, 6.33, 3.3, 0.85, 56 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 5 g olive oil: 884, 0, 100, 0, 0, 0, 2 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 15 g lemon juice: 22, 0.35, 0.24, 6.9, 0.3, 2.52, 1 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)