Tuna fish of varying species can be found in all of the world oceans, and while different cultures enjoy different varieties, the health benefits are largely the same. Their delicious taste, the fact that it is universally spread and its healthy components make them an ideal replacement for red meat. It isn’t necessary to see it as a replacement for some other kind of meat. You can add some healthy fish variety to your diet for a balanced and healthy life.
Tuna carrying the blue MSC label is certified sustainable. MSC labeled tuna comes from a fishery that has been independently assessed to the MSC Fisheries Standard…. Canned, fresh and frozen MSC labeled tuna products can be found throughout the world.” according to MSC.
Did you know that tuna has the ability to reduce cardiovascular disorders, stimulate growth and development, lower blood pressure and cholesterol levels, and help in weight loss? Quite impressive, right?
Dut to its benefits for our health, we propose to you a healthy tuna recipe.
Tuna with Broccoli
300 g frozen broccoli
2 tablespoons butter or margarine
3 tablespoons almond flakes
2 tablespoons flour
1/4 l black pepper milk
2 tuna canned in its own juice (195 g each)
1 Preheat the oven to 180 ° C. Grease a thermally resistant form with butter. The frozen broccoli pack is kept under hot water or microwave until the bouquets can come off.
2 Meanwhile, melt the butter and sauté the almonds 1 1/2 minutes, until they are brown. Add the flour to the butter and stir. Pour the milk slowly, stirring continuously, and boil 4-5 minutes, until the sauce thickens. Season with salt and pepper. Replace the almonds and take the pan from the heat.
3. Place the broccoli and the fish in the thermally resistant form. Make sure they don’t have water on them.
4 Cover the shape with aluminum foil and bake for 20-25 minutes, to soften the vegetables. Remove the foil, sprinkle the powder over the fish and serve immediately.
1 serving: kcal 403 kJ 1 693 protein 26 g carbs 9 g fat 27 g cholesterol 59 mg sodium 274 mg