Source: educazionenutrizionale.granapadano.it

Presentation

A nutritious recipe, consisting of a second course prepared with tuna, carrots, zucchini, onion, wine vinegar, sugar, soy sauce, sesame seeds, bay leaf, oregano, extra virgin olive oil, salt

Ingredients

for 4 people

Tuna steaks – 4 steaks (150 g each / 5.3 oz each – total 600 g / 21 oz)

Carrots – 150 g (5.3 oz / ≈ 1 cup julienned)

Zucchini – 150 g (5.3 oz / ≈ 1 cup julienned)

Tropea red onion – 200 g (7 oz / ≈ 2 medium onions, sliced)

White wine vinegar – 400 g / 400 ml (13.5 fl oz / ≈ 1⅔ cups)

Sugar – 15 g (0.5 oz / ≈ 1 tablespoon)

Soy sauce – 2 tablespoons (30 ml / 1 fl oz)

Sesame seeds – 50 g (1.8 oz / ≈ ⅓ cup)

Bay leaves – 2 leaves

Dried oregano – 1 teaspoon (≈ 1 g / 0.04 oz)

Extra-virgin olive oil – 4 tablespoons (40 g / 40 ml / 1.35 fl oz)

Salt – to taste (≈ ½ teaspoon)

Method

Bring 100 grams of water, vinegar, sugar and bay leaf to a boil in a saucepan

Let them boil for 3 minutes to make a marinade.

Let it cool.

After washing and cleaning the carrots and zucchini, reduce the carrots and zucchini to julienne strips.

Cut the onions into thin rings after cleaning them

Blanch them for 1 minute and drain them in a pan.

Transfer the vegetables to 3 separate bowls and cover them with the marinade.

Let the carrots and zucchini rest for an hour, the onions for an hour and a half. Prepare an emulsion with the oil, soy sauce, oregano and a pinch of salt. Take a flat plate, sprinkle the sesame seeds on the bottom, pass the tuna steaks, which you have previously salted, pressing with your fingers so that the seeds adhere well to the fish, covering it as much as possible.

In a non-stick pan, put 2 tablespoons of oil and brown the slices over high heat for 2 minutes on each side, turning them without breaking them.

Cut the slices into thin slices, sprinkling them with the prepared emulsion.

Serve the slices and arrange the vegetables next to it, in three separate piles

Allergens

Wine vinegar: presence of sulphites

Laurel: possible individual allergy

Carrot: possible individual intolerance and cross-reactivity in case of allergy to pollen of Artemisia, Graminaceae, Composite, Birch

Onion: possible reactivity in case of nickel allergy due to the vegetable’s ability to concentrate it

Extra virgin olive oil: unusual allergy; intolerance not described

Oregano: reactivity in case of sensitivity to Lamiaceae (or Labiatae): thyme, sage, mint, rosemary, nepeta

Soy sauce: contains and wheat, allergens covered by EU Regulation 1169/2011

Sesame seeds: possible cross-reactivity in case of allergy to dried fruit

Tuna: fish is included among the allergens in EU Regulation 1169/2011

Zucchini: possible individual intolerance or cross-reaction in case of allergy to Ambrosia

Notes

To be prepared and handled under strict hygienic conditions.

The ingredients of the dish bring the following benefits:

Wine vinegar: it is rich in grape polyphenols which make it an antioxidant food capable of strengthening the immune system, fighting the harmful action of free radicals, but also keeping blood sugar levels under control thanks to the presence of acetic acid and reducing blood pressure.

Laurel: leaves and berries have diuretic properties, the leaves are rich in vitamin C favorable to the proper functioning of the immune system, minerals favorable to the production of red blood cells and the functioning of the cardiovascular system

Carrots: rich in vitamins (B1, B2, C, PP, E, D), carotenoids, minerals and active ingredients that support the functionality of the immune system and ophthalmic, diuretic and healing functions and act to protect the cardiovascular system. Also suitable for nephropathic patients and useful for the functioning of the liver for the contribution of vitamins, mineral salts and antioxidants. They provide folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Onion: it is rich in selenium which supports the immune system and with the ability to stabilize blood glucose at normal values; it provides quercetin, a flavonoid that helps contain cholesterol and triglyceride levels in the blood, parameters related to cardiovascular risk, which also supports liver function by promoting the purification of the body. Also indicated for nephropathic patients, it is a good diuretic that prevents kidney stones. It provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Extra virgin olive oil: source of Vitamin E that protects the immune system from harmful fatty acids

Oregano: provides antioxidants and vitamin E that are conducive to the proper functioning of the immune system

Salt: essential for the balance of body fluids and for the transmission of nerve impulses, it is however to be consumed respecting the limit of 5 g per day according to the indications of the WHO so as not to promote arterial hypertension and consequent increase in the risk of cardio-cerebrovascular diseases starting from myocardial infarction and cerebral stroke; to be limited as much as possible in the case of nephropathy.

Soy sauce: rich in antioxidants, essential amino acids, vegetable proteins, vitamins and minerals, which can promote cardiovascular function, counteract inflammation, support low-calorie diets and can also replace salt.

Sesame seeds: source of vitamins and minerals, in particular B vitamins, potassium, iron and copper that promote hematopoiesis, fatty acids that support the cardiovascular system, vitamin E, selenium and manganese, polyphenols (antioxidants) that support the immune system. Rich in magnesium and omega 3 fatty acids important for regulating mood and cognitive function

Tuna: provides zinc and selenium, elements that promote the proper functioning of the immune system by hindering the formation of prostaglandins that prevent proper cellular functioning and has a high content of omega 3 fatty acids, which inhibit platelet aggregation (cardiovascular risk factor). Useful for liver function due to the supply of zinc, selenium and omega 3 and 6 fatty acids. Essential fatty acids, such as omega 3 and 6, have an antidepressant effect and maintain efficient nervous system and memory

Sugar: if consumed in moderation without contraindications (diabetes, obesity,) it is the main source of energy for the body, improves thinking ability, has a positive effect on mood

Zucchini: provides flavonoids (Vit. P), antioxidants that enhance the action of Vit. C in favor of the immune system and mineral salts, vitamins and antioxidants that act to protect the cardiovascular system; also suitable for nephropathics; useful for the functioning of the liver for the supply of vitamins, mineral salts and antioxidants. They provide folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Safety / Intended use

Product also intended for subjects with:

• Anorexia – Weight Loss
• Nausea and vomiting

Not recommended in case of:

• Dysphagia (problems chewing and swallowing)
• Mucositis (inflammation and injury of the oral cavity)