1 serving of tuna steak contains 386 Calories. The macronutrient breakdown is 20% carbs, 24% fat, and 56% protein. This is a good source of protein (100% of your Daily Value), fiber (32% of your Daily Value), and vitamin d (76% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 10 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Chop the dills and mix with lemon juice and spices you like, such as garlic powder, salt, black paper, etc. Cook about 7min on each side in a pan. Separately, in a big bowl, chop broccoli and asparagus, add spices, mix well, and put in the oven for 20min on 150'.
Nutrition Facts
For 1 serving of tuna steak (619g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 386 | |
| Fats | 11g | 14% |
| Saturated fats | 3g | 14% |
| Trans fats | 0g | |
| Cholesterol | 76mg | 25% |
| Sodium | 116mg | 5% |
| Carbs | 19g | 7% |
| Net carbs | 11g | |
| Fiber | 9g | 32% |
| Sugar | 8g | |
| Protein | 56g | |
| Calcium | 139mg | 14% |
| Iron | 9mg | 116% |
| Potassium | 1436mg | 31% |
| Vitamin D | 11μg | 76% |
| Vitamins and Minerals | ||
| Alpha carotene | 50μg | |
| Beta carotene | 1964μg | |
| Caffeine | 0mg | |
| Choline | 196mg | 36% |
| Copper | 1mg | 89% |
| Fluoride | 0μg | |
| Folate (B9) | 225μg | 56% |
| Lycopene | 0μg | |
| Magnesium | 164mg | 39% |
| Manganese | 1mg | 30% |
| Niacin | 21mg | 130% |
| Pantothenic acid | 3mg | 68% |
| Phosphorus | 729mg | 104% |
| Retinol | 1310μg | |
| Riboflavin (B2) | 1mg | 81% |
| Selenium | 82μg | 150% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 82% |
| Vitamin A IU | 7724IU | |
| Vitamin A | 1478μg | 164% |
| Vitamin B12 | 19μg | 786% |
| Vitamin B6 | 1mg | 105% |
| Vitamin C | 106mg | 118% |
| Vitamin D IU | 454IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 11μg | |
| Vitamin E | 6mg | 40% |
| Vitamin K | 236μg | 197% |
| Zinc | 3mg | 29% |
| Sugars | ||
| Sugar | 8g | |
| Sucrose | 1g | |
| Glucose | 3g | |
| Fructose | 4g | |
| Lactose | 0.2g | |
| Maltose | 0.2g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 3g | 14% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 3g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 2g | |
| Eicosapentaenoic Acid (EPA) | 1g | |
| Docosapentaenoic Acid (DPA) | 0.2g | |
| Amino Acids | ||
| Alanine | 3g | |
| Arginine | 3g | |
| Aspartic acid | 7g | |
| Cystine | 1g | |
| Glutamic acid | 8g | |
| Glycine | 3g | |
| Histidine | 2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 4g | |
| Lysine | 5g | |
| Methionine | 2g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 2g | |
| Tryptophan | 1g | |
| Tyrosine | 2g | |
| Valine | 3g | |