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Salade de thon à la mangue et à l’avocat, yaourt grec à l’ail

Salade de thon à la mangue et à l’avocat, yaourt grec à l’ail
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Informations nutritionnelles

Par portion de 470 g

% Valeur quotidienne basée sur un régime de 2000 kcal

Calories 520 kcal
26% DV
Lipides totaux 28.0g
43% DV
Acides gras mono-insaturés14.5g
Acides gras polyinsaturés5.8g
Acides gras saturés5.2g
Glucides totaux 28.0g
9% DV
Fibres9.0g
Amidon2.0g
Sucres17.0g
Protéines 42.0g
84% DV
Protéines animales34.0g
Protéines végétales8.0g

À propos

Une salade fraîche de mangue, avocat au piment, concombre, menthe, citron et morceaux de thon, servie avec un yaourt grec épais mélangé à l’ail.

Ingrédients

Vitamines & minéraux

Vitamines

NutrimentQuantitéVQ%Demi-vie
Biotine (B7)6.0mcg20%
Choline125.0mg23%
Folates (B9)95.0mcg24%
Niacine (B3)18.0mg113%
Acide pantothénique (B5)2.1mg42%
Riboflavine (B2)0.3mg25%
Thiamine (B1)0.2mg15%
Vitamine A120.0mcg13%
Vitamine B123.2mcg133%
Vitamine B61.0mg59%
Vitamine C28.0mg31%
Vitamine D4.5mcg23%
Vitamine E4.8mg32%
Vitamine K28.0mcg23%

Minéraux

NutrimentQuantitéVQ%Demi-vie
Calcium140.0mg14%
Chrome4.0mcg11%
Cuivre0.3mcg0%
Iode28.0mcg19%
Fer2.1mg12%
Magnésium85.0mg20%
Manganèse0.4mg18%
Molybdène12.0mcg27%
Phosphore360.0mg51%
Potassium980.0mg21%
Sélénium78.0mcg142%
Sodium180.0mg8%
Zinc1.8mg16%

Salade de thon à la mangue et à l’avocat avec yaourt grec à l’ail

Ingrédients


  • Filet de thon frais 140 g

  • Mangue 90 g

  • Avocat 80 g

  • Concombre 70 g

  • Menthe 5 g

  • Jus de citron 15 g

  • Piment 3 g

  • Yaourt grec 60 g

  • Ail 7 g


    • Méthode


  • 1. Hachez finement la mangue, l’avocat et le concombre.

  • 2. Hachez très finement la menthe et le piment.

  • 3. Mélangez le yaourt grec avec l’ail et le jus de citron pour préparer la sauce.

  • 4. Coupez le filet de thon en morceaux de la taille d’une bouchée.

  • 5. Réunissez le thon, la mangue, l’avocat, le concombre, la menthe et le piment dans un bol.

  • 6. Ajoutez la sauce au yaourt grec à l’ail et mélangez délicatement pour bien enrober.

  • 7. Servez bien frais ou à température ambiante.


    • Plat


    Il s’agit d’une salade de thon avec des fruits tropicaux, de l’avocat et une sauce au yaourt à l’ail.
    Sans glutenÉquilibréMéditerranéen
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