This recipe is by Diana Rodgers, who created this recipe when she was competing for a place in our Micros Masterclass.
The combination of the fish, greens and seeds provides a broad spectrum of vitamins, minerals, omega 3 and protein.
Diana says, “I’m trying to increase nutrient density at breakfast. I just made this up, and it was pretty satiating and delicious. Just toss all the ingredients in a pan. I topped it with fresh basil and sesame seeds.”
Scorecard
- Diet Quality Score = 76%
- Satiety Index Score = 51%
- Protein % = 23%
- P:E ratio = 0.6
Macronutrients
One 228-calorie serving of this recipe provides 18 g of protein, 11 g of fat and 13 g of net carbs.
Micronutrients
The Cronometer screenshot below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
| Description | Amount | Unit |
| Tuna | 2 | oz |
| Maitake Mushrooms | 2 | oz |
| Chard, Swiss | 4 | leaf |
| Avocado Oil | 1 | tsp |
| Ginger Root | 1 | tbsp, sliced |
| Basil, Fresh | 6 | leaf |
| Onion | 1/4 | large |
| Garlic | 2 | clove |
| Sunflower Seeds | 10 | g |
Directions
- Add all ingredients besides basil and sesame seeds into a pan and cook together.
- Top with basil and sesame seeds, and serve.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
