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Salad Tuna Mangga Alpukat dengan Greek Yogurt Bawang Putih

Salad Tuna Mangga Alpukat dengan Greek Yogurt Bawang Putih
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Fakta Nutrisi

Per sajian 470g

% Nilai Harian berdasarkan diet 2000 kkal

Kalori 520 kcal
26% DV
Total Lemak 28.0g
43% DV
Lemak Tak Jenuh Tunggal14.5g
Lemak Tak Jenuh Ganda5.8g
Lemak Jenuh5.2g
Total Karbohidrat 28.0g
9% DV
Serat9.0g
Pati2.0g
Gula17.0g
Protein 42.0g
84% DV
Protein Hewani34.0g
Protein Nabati8.0g

Tentang

Salad segar berisi potongan tuna, mangga, alpukat cabai, mentimun, mint, dan lemon, disajikan dengan Greek yogurt kental yang dicampur bawang putih.

Bahan-bahan

Vitamin & Mineral

Vitamin

NutrisiJumlah%AKGWaktu paruh
Biotin6.0mcg20%
Kolin125.0mg23%
Folat95.0mcg24%
Niasin18.0mg113%
Asam Pantotenat2.1mg42%
Vitamin B20.3mg25%
Vitamin B10.2mg15%
Vitamin A120.0mcg13%
Vitamin B123.2mcg133%
Vitamin B61.0mg59%
Vitamin C28.0mg31%
Vitamin D4.5mcg23%
Vitamin E4.8mg32%
Vitamin K28.0mcg23%

Mineral

NutrisiJumlah%AKGWaktu paruh
Kalsium140.0mg14%
Kromium4.0mcg11%
Tembaga0.3mcg0%
Iodium28.0mcg19%
Zat Besi2.1mg12%
Magnesium85.0mg20%
Mangan0.4mg18%
Molibdenum12.0mcg27%
Fosfor360.0mg51%
Kalium980.0mg21%
Selenium78.0mcg142%
Natrium180.0mg8%
Seng1.8mg16%

Salad Tuna Mangga Alpukat dengan Greek Yogurt Bawang Putih

Bahan-bahan


  • Fillet tuna segar 140 g

  • Mangga 90 g

  • Alpukat 80 g

  • Mentimun 70 g

  • Mint 5 g

  • Air lemon 15 g

  • Cabai 3 g

  • Greek yogurt 60 g

  • Bawang putih 7 g


    • Cara membuat


  • 1. Cincang halus mangga, alpukat, dan mentimun.

  • 2. Cincang mint dan cabai hingga sangat halus.

  • 3. Campurkan Greek yogurt dengan bawang putih dan air lemon untuk membuat dressing.

  • 4. Potong fillet tuna menjadi potongan sekali suap.

  • 5. Campurkan tuna, mangga, alpukat, mentimun, mint, dan cabai dalam sebuah mangkuk.

  • 6. Tambahkan dressing Greek yogurt bawang putih lalu aduk perlahan hingga terbalut rata.

  • 7. Sajikan dingin atau pada suhu ruang.


    • Hidangan


    Ini adalah salad tuna dengan buah tropis, alpukat, dan dressing yogurt bawang putih.
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