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Ensalada de atún con mango, aguacate y yogur griego al ajo

Ensalada de atún con mango, aguacate y yogur griego al ajo
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Información nutricional

Por porción de 470 g

% Valor diario basado en una dieta de 2000 kcal

Calorías 520 kcal
26% DV
Grasa total 28.0g
43% DV
Grasas monoinsaturadas14.5g
Grasas poliinsaturadas5.8g
Grasas saturadas5.2g
Carbohidratos totales 28.0g
9% DV
Fibra9.0g
Almidón2.0g
Azúcares17.0g
Proteína 42.0g
84% DV
Proteína animal34.0g
Proteína vegetal8.0g

Acerca de

Una ensalada fresca de atún con mango, aguacate con chile, pepino, menta y limón, servida con yogur griego espeso mezclado con ajo.

Ingredientes

Vitaminas y minerales

Vitaminas

NutrienteCantidad% VDSemivida
Biotina (B7)6.0mcg20%
Colina125.0mg23%
Folato (B9)95.0mcg24%
Niacina (B3)18.0mg113%
Ácido pantoténico (B5)2.1mg42%
Riboflavina (B2)0.3mg25%
Tiamina (B1)0.2mg15%
Vitamina A120.0mcg13%
Vitamina B123.2mcg133%
Vitamina B61.0mg59%
Vitamina C28.0mg31%
Vitamina D4.5mcg23%
Vitamina E4.8mg32%
Vitamina K28.0mcg23%

Minerales

NutrienteCantidad% VDSemivida
Calcio140.0mg14%
Cromo4.0mcg11%
Cobre0.3mcg0%
Yodo28.0mcg19%
Hierro2.1mg12%
Magnesio85.0mg20%
Manganeso0.4mg18%
Molibdeno12.0mcg27%
Fósforo360.0mg51%
Potasio980.0mg21%
Selenio78.0mcg142%
Sodio180.0mg8%
Zinc1.8mg16%

Ensalada de atún con mango y aguacate con yogur griego al ajo

Ingredientes


  • Filete de atún fresco 140 g

  • Mango 90 g

  • Aguacate 80 g

  • Pepino 70 g

  • Menta 5 g

  • Zumo de limón 15 g

  • Chile 3 g

  • Yogur griego 60 g

  • Ajo 7 g


    • Método


  • 1. Pica finamente el mango, el aguacate y el pepino.

  • 2. Pica la menta y el chile muy finamente.

  • 3. Mezcla el yogur griego con el ajo y el zumo de limón para hacer el aliño.

  • 4. Corta el filete de atún en trozos de un bocado.

  • 5. Combina el atún, el mango, el aguacate, el pepino, la menta y el chile en un bol.

  • 6. Añade el aliño de yogur griego al ajo y mezcla suavemente para cubrirlo todo.

  • 7. Sirve frío o a temperatura ambiente.


    • Plato


    Esta es una ensalada de atún con fruta tropical, aguacate y un aliño de yogur al ajo.
    Sin glutenEquilibradaMediterránea
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