Small tuna loins seasoned with salt and lemon - 30 min.
Coat in flour; then dip in beaten eggs and sesame seeds.
Fry in hot oil.
Contributor: Maria do Céu Pires Age:68
Place: Vila Real de Santo António
Personal background:
She is a cook at the Churrasqueira Arenilha Restaurant.
Recipe’s Personal Background
How did you learn this recipe?
At the Restaurant
Is there some memory/historical event connected to this recipe?
It was prepared as an innovative dish
Personal reference to tradition transmitted by relatives (preparing together, sharing, eating together etc.)?
No, because it can be considered as an innovative dish
Mediterranean Background
Any tradition this receipe is connected to? If yes, which one? Can you describe it?
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Any Festivity this recipe is connected to? If yes, which one? Can you describe it?
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Is your recipe connected to the territory you live in? Is it strictly linked to the specificity of the agricultural environment?
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Season (season this food is linked to)
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Ingredient
Nutritional Importance
Health Benefits
Tuna
Excellent source of protein and essential omega-3 fats. It is rich in micro-nutrients such as iron, magnesium, phosphorus, sodium, selenium, vitamin B3, vitamin B6 and vitamin B12. Its abundance depends of the time of the year.
It is a cardio-protective food due to its omega-3 composition, decreasing blood platelets activity, thus preventing blood clots which can lead to strokes or heart attacks; it also reduces triglyceride levels. It contains high levels of iron, being essential for the transportation of oxygen and the formation of red cells in the blood, thus preventing anaemia. Its selenium composition gives it anti-oxidant properties. Phosphorous and magnesium are important minerals for the healthy bones and teeth, contributing to the proper functioning of the immune system.
Wheat flour (bread)
Source of carbohydrates. High glycaemic index. The plain/white wheat flour has a low content in fibre and micronutrients when compared with whole wheat flour
Significant health benefits are only found in the whole wheat flour which, compared to normal/white wheat flour, has higher contents of fibre, minerals and anti-oxidant. There are wheat flours enriched with specific vitamins or minerals which, in some cases, can fulfil nutritional deficiencies.
Eggs
Each egg (medium size – 45 g) has approximately 67 calories. It contains proteins of high biological value, which are important for human food. Rich in vitamins A, D, K, B2, B12 and folate. Regarding to its mineral composition, the most important elements are selenium, zinc and iodine. It contains phytochemicals such as lutein and zeaxanthin.
The intake of eggs seems to be beneficial for the earlier establishment of satiety levels. Its lutein and zeaxanthin levels may reduce the development of cataracts and macular degeneration.
Lemon
Excellent source of vitamin C; also contains considerable amounts of vitamin A, folate, calcium and potassium. Like all the other citrus fruits, it contains flavonoids, the most common antioxidant in fruits and vegetables.
Due to its composition in vitamin C, it strengthens the immune system and helps in the absorption of other nutrients, such as iron and calcium. Potassium contributes in the balance of the levels of body minerals and controls high blood pressure. The anti- inflammatory action of its flavonoids contributes to
Olive oil
Source of mono-unsaturated fat. It contains vitamins E and K.
The main fatty acid of olive oil, oleic acid, is more resistant to oxidation than polyunsaturated oils, reducing total and LDL cholesterol (“bad” cholesterol), while increasing the HDL fraction (“good” cholesterol). The phenolic compound of olive oil has anti-inflammatory properties which softens cell membranes while turning them more resistant to the action of free radicals. This protective effect of olive oil also extends to the decrease of arterial blood pressure, to the strengthening of the immune system and to the prevention of certain types of cancers.
Additional information
Is it suggested to eat this meal if you suffer from some disease? If yes, for which one?
No
What is the primary base with which your food is prepared? Is this a derivative of oil or another base?
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What nutrition related illnesses or deficiencies are common in your area? Are there holistic or nutrition based remedies connected to these aliments?
