MediterraneanGluten-freeDairy-freeSnackSelenium
Marchigian Tuna Bite with Brazil Nut, Roasted Fennel and Lemon
A small Marchigian-style snack — flaked yellowfin tuna with roasted fennel, lemon, and a single grated Brazil nut on a thin gluten-free toast. One Brazil nut alone covers nearly two days of selenium, so the dose stays at one nut.
- Prep
- 8 min
- Cook
- 6 min
- Total
- 14 min
- Servings
- 1
Ingredients
- 1/3tin (50g drained)tuna, yellowfin, in water
- 1(5g)Brazil nut, finely grated
- 1/4small bulb (40g)fennel, sliced thin
- 1small slice (25g)gluten-free country bread
- 2tsp (8g)extra-virgin olive oil
- 1/4(~12g juice)lemon, juiced
- 1tspflat-leaf parsley, chopped
- 1/4tspdried oregano
- pinchsea salt
- pinchblack pepper
Instructions
- 01
Heat the oven to 220 C / 425 F. Toss the sliced fennel with 1 tsp of the olive oil, a pinch of salt, and the oregano. Roast for 6 minutes until just tender at the edges.
- 02
While the fennel roasts, drain the tuna and flake it into a small bowl. Stir in the lemon juice, remaining olive oil, salt, and pepper.
- 03
Toast the gluten-free bread in a dry skillet for 1 minute per side until lightly golden.
- 04
Spoon the tuna onto the toast, lay the roasted fennel across, then finish with the grated Brazil nut and chopped parsley.
Nutrition (per serving)
- Calories
- 218kcal
- Protein
- 14g
- Carbs
- 16g
- Fat
- 12g
- Fiber
- 3g
- Selenium
- 145mcg
- Zinc
- 0.9mg
- Iron
- 1.6mg
- B12
- 1.1mcg
- Iodine
- 14mcg
- Sodium
- 380mg