Directions:
- Combine ingredients for the blackening spice.
- Peel onion and cut into half rings then core pepper and cut into strips.
- Mince garlic then wash asparagus and remove lower third of stems.
- Coat tuna with blackening spice.
- Pell potatoes and boil in water for 20 minutes.
- Heat butter in heavy pan then add onions and cook over medium heat 10 minutes.
- Add sliced pepper then cook another 5 minutes then add garlic and cook 2 minutes.
- Add chicken broth and white wine then set on low heat and continue to simmer.
- Heat olive oil and 4 tablespoons water in heavy saucepan.
- Add a teaspoon salt then add asparagus and cover and cook for 8 minutes.
- Heat stainless pan to very high heat then sear tuna stakes for 2 minutes per side.
- Mash potatoes then add vegetables and stir in milk until consistency is right.
- Spread potatoes on plate then put tuna on top and garnish with asparagus.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 406.61 Kcal (1702 kJ) | ||
| Calories from fat | 120.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.37g | 21% | |
|---|---|---|---|
| Cholesterol | 59.25mg | 20% | |
| Sodium | 450.38mg | 19% | |
| Potassium | 1121.97mg | 24% | |
| Total Carbs | 34.55g | 12% | |
| Sugars | 9.48g | 38% | |
| Dietary Fiber | 7.14g | 29% | |
| Protein | 32.54g | 65% | |
| Vitamin C | 37.8mg | 63% | |
| Vitamin A | 3.1mg | 105% | |
| Iron | 17.4mg | 97% | |
| Calcium | 89.7mg | 9% | |
| Amount Per 100 g | |||
| Calories | 90.52 Kcal (379 kJ) | ||
| Calories from fat | 26.78 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.98g | 21% | |
|---|---|---|---|
| Cholesterol | 13.19mg | 20% | |
| Sodium | 100.27mg | 19% | |
| Potassium | 249.78mg | 24% | |
| Total Carbs | 7.69g | 12% | |
| Sugars | 2.11g | 38% | |
| Dietary Fiber | 1.59g | 29% | |
| Protein | 7.25g | 65% | |
| Vitamin C | 8.4mg | 63% | |
| Vitamin A | 0.7mg | 105% | |
| Iron | 3.9mg | 97% | |
| Calcium | 20mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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