Читать книгу Fitness Food Cookbook - Luke Eisenberg - Страница 29

Tuna is rich in omega-3 fatty acid, vitamin D and iodine. Therefore, the low-cholesterol starter has a positive effect on the heart, vessels, thyroid and blood lipids.

Ingredients for 6 meals

1 dried red chili pepper

Paprika (rose sharply)

2 tablespoons olive oil

4 tuna steaks (as the so around 150 grams)

2 red onions

50 grams capers

50 grams of dried tomatoes in oil

1 tablespoon balsamic vinegar

Salt and freshly ground pepper

3 stalks Oregano

The preparation sequence

Chilli crumble and mix with the paprika. The oil stir.

Tuna loins clean water, pat dry and apply in chili oil. For 1 hour cold and pull out (marinate) blank.

Peel the onions and chop finely. Drain and coarsely chop capers.

Drain tomatoes, set aside 2 tablespoons of the oil. Tomato mince.

Onions, capers and tomatoes in a bowl with the vinegar and tomato oil mix, salt and pepper.

clean oregano in water, shake dry, pluck leaves, coarsely chop, add to the bowl and mix.

Tuna take out of the marinade. grilling on the very hot grill on each side to 1 minute - then the fish remains pink inside.

Tuna tear on a board coarsely and mix with the remaining ingredients. infuse 15 minutes remaining (marinate). Then bring to the table.

A bit of advice

Transform the Mediterranean delicacy with fresh salad and bread in an entree. Then the marinated grilled tuna contains enough carbohydrates to make you long tired.

Per serving: 216 kcal