Grilled Tuna

  • 03/09/2006
  • Easy
  • 4
  • 30 min

The sea means fresh fish, which has that fresh smell of the sea. No matter whether the fish is cut into thick fillets or whether it is a whole fish; most important is for it to be juicy, cooked right through (even along the bone) and once cooked, that it does not fall apart.

Ingredients

  • 1 kg tuna or bonito
  • 150 ml olive oil
  • 2 garlic cloves, crushed
  • pepper
  • bay leaf
  • 1,5 tablespoon Vegeta Beef Stock Powder
  • 1 rosemary twig
  • Serving:
  • lemon
  • parsley

Preparation

  1. 1.
    Wash the fish, dry with paper towel and cut into even slices.
  2. 2.
    Combine 100 ml oil, garlic, pepper, bay leaf and Vegeta Beef Stock Powder.
  3. 3.
    Place the fish into a dish, cover with the above prepared mixture and let stand for about 2 hours.
  4. 4.
    After this time, heat up the pan or BBQ and cook the fish slices (either in pan or BBQ) for 15 minutes each side.
  5. 5.
    While cooking, continually brush the fish slices with rosemary twig dipped in oil.

Serving

Arrange on a serving plate, decorate with lemon and parsley.
Salad suits this recipe well. Try preparing the following salad:
In oil, cook eggplant and zucchini, garnish with garlic slices, vinegar and olive oil.

Tip

If preparing tuna clean the bones and then cook. If using bonito, cook with bones.

Energy and nutritional values

Energy and nutritional values are calculated per one serving (i.e. for 1 person). For a dessert, energy and nutritional values have been calculated per 100 g.

Nutrient Unit of measure Amount F rda (%) M rda (%)
Energy values kcal / kJ 599 / 2.504 - -
Fat g 36,64 - -
Carbohydrates g 5,62 - -
Dietary fibre g 0,21 - -
Protein g 59,78 - -
Sodium g 4,60 0 0
Vitamin A μg 148,00 4 3
Vitamin E mg 9,13 42 42
Vitamin C mg 2,50 3 3
Niacin mg 35,55 254 178
Potassium mg 1.113,59 30 30
Phosphorous mg 509,83 64 64
Magnesium mg 125,04 42 31

* RDA is based on daily allowances for women of 2000 kcal, and for men of 2900 kcal at the age of 25 to 50. (Source: DRI reports - Macronutrients, Elements, Vitamins, www.nap.edu; Genesis R&D and Podravka d.d.)