Healthy Tuna Steak Rice And Veg Food
HEALTHY TUNA STEAK, RICE AND VEG
Make and share this Healthy Tuna Steak, Rice and Veg recipe from Food.com.
Provided by clewera
Categories Tuna
Time 20m
Yield 1 serving(s)
Number Of Ingredients 3
Steps:
- boil rice - 20 minutes.
- 5 mins to go grill tuna and but peas and carrots in the boiling rice.
- serve your healthy meal :) - easy!
Nutrition Facts : Calories 455.6, Fat 6.8, SaturatedFat 1.6, Cholesterol 32.3, Sodium 121.3, Carbohydrate 69.6, Fiber 6.2, Sugar 0.6, Protein 29.4
TUNA MAYO RICE BOWL
This homey dish takes comforting canned tuna to richer, silkier heights. Mayonnaise helps to hold the tuna together and toasted sesame oil lends incomparable nuttiness. You can adjust the seasonings to your taste: Use as much or as little soy sauce as you'd like for a savory accent. You can lean into the nuttiness of this rice bowl by sowing the top with toasted sesame seeds, or amp up the savoriness with furikake or scallions. A staple of home cooking in Hawaii and South Korea (where it is sometimes called deopbap), this simple meal is a workday workhorse.
Provided by Eric Kim
Categories dinner, easy, lunch, quick, snack, grains and rice, seafood, main course
Time 5m
Yield 1 serving
Number Of Ingredients 6
Steps:
- In a small bowl, stir the tuna, mayonnaise, sesame oil and soy sauce to combine.
- Add the white rice to a bowl and spoon the tuna mixture on top. Sprinkle with the sesame seeds, furikake or scallions, if using.
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- Mix the sesame oil, extra-virgin olive oil, chilli, mirin, tamari/soy sauce, lime juice, wasabi (if using) and some pepper in a small bowl. Stir in the cucumber and set aside.
- Heat a small non-stick frying pan over a medium-high heat. Rub the tuna with a little olive oil. When the pan is hot, add the tuna and cook, without moving it, for 1½ minutes for medium. Sprinkle with the sesame seeds, then carefully turn and cook on the other side for 1½ minutes more. (You can watch the edge of the tuna steak change colour to see how quickly it’s cooking through.) Remove from the heat. If you want it rare, cook for 1 minute on each side; for well-done cook for 2 minutes, then turn and cook for 2-2½ minutes. Don’t overcook or the tuna will be dry.
- Serve the fish with the cooked rice and cucumber salad with any leftover dressing drizzled over the top. Sprinkle with the chopped coriander, if using.
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