Recipes
Tuna with Pesto
The fish becomes excellent when it is cooked with wine and pesto made from aromatic ingredients such as: rosemary, basil, parsley, garlic, parmesan and olive oil. Served with swiss chard or potato, either way, it’s a winner.
| Preparation time | 1 h |
|---|---|
| Demanding |  |
| Energetic value | 587 kcal / 2454 kJ |
| Table of nutritive values | |
Ingredients
 | 4 |
|---|---|
| 800 g | tuna fillets (or bonito) |
| lemon juice | |
| 1 tablespoon | Vegeta Beef Stock Powder |
| 30 g | pine nuts |
| 3 tablespoons | oil |
| Pesto: | |
| 70 ml | olive oil |
| 50 g | parmesan, grated |
| 3 | garlic cloves, chopped |
| 1 tablespoon | parsley, chopped |
| 1 teaspoon | rosemary, chopped |
| 1 teaspoon | basil, chopped |
Preparation
- Using a smaller bowl prepare the pesto, by combining olive oil, parmesan, garlic, parsley, rosemary and basil.
- Dribble lemon juice on the fish fillets and sprinkle with Vegeta Beef Stock Powder.
- In a small pan toast the pine nuts.
- Heat up the BBQ plates well, grease with oil and then place the prepared tuna or bonito fillets. Cook each side 3-4 minutes.
- While the fillets are still warm cover with prepared pesto mixture and sprinkle toasted pine nuts.
Serving
Serve with boiled swiss chard, baked pumpkin or potato.
Tip
Pesto is best prepared using fresh herbs and in a larger quantity. It can also be frozen and used as required.
Nutritional information
Energetic and nutritional values are calculated per serve.
| Nutrient | Unit of measurement | Quantity | RDA (%) | |
|---|---|---|---|---|
| Women* | Men* | |||
| Total proteins | g | 56,60 | - | - |
| Total carbohydrates | g | 7,99 | - | - |
| Total fat | g | 37,11 | - | - |
| Diet fibres | g | 4,62 | - | - |
| Cholesterol | mg | 105,80 | - | - |
| Vitamin A | IU | 10374,30 | 259 | 207 |
| Niacin | mg | 43,11 | 308 | 216 |
| Vitamin C | mg | 46,54 | 62 | 52 |
| Vitamin E | IU | 18,46 | 84 | 84 |
| Calcium | mg | 428,55 | 43 | 43 |
| Phosphor | mg | 682,06 | 85 | 85 |
| Potassium | mg | 1737,08 | 47 | 47 |
| Sodium | g | 0,96 | 0 | 0 |
* RDA is based on daily intake for women of 2000 kcal, for men 2900 kcal, from 25 to 50 years of age. (Data source: DRI reports - Macronutrients, Elements, Vitamins, www.nap.edu; Genesis R&D and Podravka d.d.)
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