TUNA IN NUT CRUST
NUTRITIONAL VALUE
- Energetic value for 2 people: kcal 1047,3 – Carbohydrates: 36,3 g – Proteins: 80,63 g – Lipids: 63,92 g – Total fiber: 5,55 g
- Energetic value for 1 person: kcal: 523,65 – Carbohydrates: 18,15 g – Proteins: 40,31 g – Lipids: 31,96 g – Total fiber: 2,77 g
INGREDIENTS
- 2 tuna fillets (about 150 g each)
- 1 egg
- 40 g walnut kernels
- 50 g whole grain breadcrumbs
- 1 lemon
- 1 clove of garlic
- Parsley
- Salt q.b.
- 1 tablespoon (10 g) EVO oil
METHOD
First, marinate the tuna fillets in a bowl with lemon juice, a pinch of salt and the rind of half a lemon grated for about 15 minutes. Meanwhile, prepare the breading: put in a mixer the kernels of walnuts, whole breadcrumbs, garlic and parsley and chop all together until you get a coarse powder. Transfer the mixture to a plate and add salt, pepper and the rind of half a grated lemon. In another dish, beat the egg with a fork and add a little salt.
At this point, you can coat the tuna fillets. Take the tuna fillets marinated in lemon, pass them first in beaten egg and then in breadcrumbs and nuts. Finally, place the breaded tuna fillets on a baking sheet lined with parchment paper and lightly greased with a little oil.
Bake the fillets already hot at 180 ºC for 15 minutes, until the breading is golden brown and the fillets are well cooked inside.
Serve the fillets in walnut crust accompanied with a portion of vegetables and baked potatoes to create a tasty single dish.
