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Mango-Avocado-Thunfischsalat mit Knoblauch-Griechischem Joghurt

Mango-Avocado-Thunfischsalat mit Knoblauch-Griechischem Joghurt
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Nährwertangaben

Pro Portion à 470 g

% Tageswert basierend auf einer Ernährung mit 2000 kcal

Kalorien 520 kcal
26% DV
Fett gesamt 28.0g
43% DV
einfach ungesättigte Fettsäuren14.5g
mehrfach ungesättigte Fettsäuren5.8g
gesättigte Fettsäuren5.2g
Kohlenhydrate gesamt 28.0g
9% DV
Ballaststoffe9.0g
Stärke2.0g
Zucker17.0g
Protein 42.0g
84% DV
tierisches Eiweiß34.0g
pflanzliches Eiweiß8.0g

Über

Ein frischer Salat aus Mango, scharfer Avocado, Gurke, Minze, Zitrone und Thunfischstücken, serviert mit cremigem griechischem Joghurt mit Knoblauch.

Zutaten

Vitamine & Mineralstoffe

Vitamine

NährstoffMengeNRV%Halbwertszeit
Biotin6.0mcg20%
Cholin125.0mg23%
Folat95.0mcg24%
Niacin18.0mg113%
Pantothensäure2.1mg42%
Riboflavin0.3mg25%
Thiamin0.2mg15%
Vitamin A120.0mcg13%
Vitamin B123.2mcg133%
Vitamin B61.0mg59%
Vitamin C28.0mg31%
Vitamin D4.5mcg23%
Vitamin E4.8mg32%
Vitamin K28.0mcg23%

Mineralstoffe

NährstoffMengeNRV%Halbwertszeit
Calcium140.0mg14%
Chrom4.0mcg11%
Kupfer0.3mcg0%
Jod28.0mcg19%
Eisen2.1mg12%
Magnesium85.0mg20%
Mangan0.4mg18%
Molybdän12.0mcg27%
Phosphor360.0mg51%
Kalium980.0mg21%
Selen78.0mcg142%
Natrium180.0mg8%
Zink1.8mg16%

Mango-Avocado-Thunfischsalat mit griechischem Knoblauchjoghurt

Zutaten


  • Frisches Thunfischfilet 140 g

  • Mango 90 g

  • Avocado 80 g

  • Gurke 70 g

  • Minze 5 g

  • Zitronensaft 15 g

  • Chili 3 g

  • Griechischer Joghurt 60 g

  • Knoblauch 7 g


    • Zubereitung


  • 1. Mango, Avocado und Gurke fein hacken.

  • 2. Minze und Chili sehr fein hacken.

  • 3. Den griechischen Joghurt mit Knoblauch und Zitronensaft zu einem Dressing verrühren.

  • 4. Das Thunfischfilet in mundgerechte Stücke schneiden.

  • 5. Thunfisch, Mango, Avocado, Gurke, Minze und Chili in einer Schüssel vermengen.

  • 6. Das Dressing aus griechischem Knoblauchjoghurt hinzufügen und vorsichtig unterheben.

  • 7. Gekühlt oder bei Zimmertemperatur servieren.


    • Gericht


    Dies ist ein Thunfischsalat mit tropischen Früchten, Avocado und einem Knoblauch-Joghurt-Dressing.
    GlutenfreiAusgewogenMediterran
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