Tuna skewer with salad and courgette filled with quinoa and vegetables

50 min
Type of dish: Main course, Fish, Vegetables
Temperature: Hot
Seasonal period: All year
Allergens:
Fish
Fish
Sulfites
Sulfites
Elaboration
  • For the skewers:
    • Previous elaborations of fish. Cut the bonito into big cubes.
    • Cut the onion, the red pepper and the green pepper in cubes of 2 cm.
    • Cut the cherry tomatoes in half.
    • Skewer a piece of bonito, another piece of onion, red pepper and green pepper, then half tomato, and repeat until finishing with the tomato.

 

To prepare this recipe we need:

PLATING UP

  • Season the skewers with salt and oil, and cook them on the griddle on the four sides.
  • Heat up the courgettes in the oven.
  • Place the skewer on the plate and add some fried sauce. place the salad and the filled courgette next to it.
Nutritional information (1 portion)
Energy
684.27
kcal
Carbohydrates
28.51
g
Proteins
59.21
g
Lipids
36.43
g
Fiber 7.23 g
Saturates 6.65 g
Monounsaturated fatty acids 17.84 g
Polyunsaturated fatty acids 8.85 g
Cholesterol 112.6 mg
Calcium 166.03 mg
Iron 6.16 mg
Zinc 3.94 mg
Vitamin A 669.68 ug
Vitamin C 123.84 g
Folic acid 92.96 ug
Salt (Sodium) 333.16 mg
Sugars 17.07 g
The data is merely a guide and should not be used for medical purposes. Those responsible for the web disclaims any responsibility.