Pepper Tuna: Prepare This Delicious Recipe
For any time of the year, for special or romantic dinners or to mark the beginning of a healthy and balanced diet, we can cook the recipe for tuna with pepper . A simple dish to prepare and very tasty that will not leave us indifferent.
In addition to eating a delicious dish, we will have all the benefits of Omega-3, a fatty acid good for health that tuna contains. Here we tell you more about these properties and we give you the recipe.
Omega-3 benefits
Tuna belongs to the blue fish family, and therefore, it is rich in omega 3 content . The consumption of fresh blue fish is recommended 2 times a week (amounts approximately 150 g).
Although, today we can find canned foods that contain this essential oil, its main natural source is blue fish. Some of the benefits and virtues of omega 3 are, according to data from the National Institutes of Health :
- Prevention of circulatory disorders: could lower blood pressure and triglycerides.
- Increase in HDL (good cholesterol), necessary for our body.
- They provide energy to the body.
- They are components of the phospholipids that form the structures of cell membranes.
Pepper tuna recipe
The pepper tuna recipe is a freshly made serving dish , as the fish will be grilled and the tuna meat can be somewhat dry if allowed to cool. In addition, it is made with simple ingredients and it will not take us more than 20 minutes .
According to the Spanish Nutrition Foundation, tuna, in addition to being rich in omega 3 fatty acids, is rich in proteins of high biological value (23g / 100g) and a source of B6, niacin, D and B12.
Ingredients
- 4 slices or tuna steaks (150 – 180 g approx).
- 2 tablespoons of pepper (black, green).
- Salt.
- Extra virgin olive oil.
Preparation
- First, we paint the tuna loins with the extra virgin oil. If we don’t have a cooking brush, we can pour a splash over each fillet.
- Next, we salt the loins.
- Then, we mix the peppers in a bowl and crush them. With them we cover the tuna loins and let it rest for 10 minutes so that the flavor of the spices adheres.
- Finally, we heat the griddle and grill the tuna fillets for 3 to 5 minutes on each side with medium heat.
We can accompany this dish with a starter such as mashed potatoes, peas, or a recipe for roasted vegetables. In addition, we serve the dishes with a piece of lemon to dress the tuna loins. What are you waiting for to prepare this delicious recipe?
