Stir-fry fresh albacore tuna, plump sugar snap peas, and thin slices of green onions, carrot, and red bell pepper, then serve over brown rice.
Recipe information
Yield
Serves 4; 1 cup tuna and vegetable mixture and 1/2 cup rice per serving
Ingredients
Glaze
Preparation
Step 1
Prepare the rice using the package directions, omitting the salt and margarine. Cover to keep warm. Set aside.
Step 2
Meanwhile, in a small bowl, whisk together the glaze ingredients. Set aside.
Step 3
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the fish, garlic, and gingerroot for 3 to 4 minutes, or until the fish is golden brown on all sides (it will still be slightly pink inside), stirring constantly.
Step 4
Stir in the sugar snap peas, green onions, carrot, and bell pepper. Cook for 2 to 3 minutes, or until the vegetables are tender-crisp, stirring constantly.
Step 5
Make a well in the center of the fish and vegetables. Pour in the glaze mixture. Simmer for 1 to 2 minutes, or until the glaze is thickened, stirring occasionally in the well only. Stir the fish and vegetables into the thickened glaze. Cook for 1 minute, or until the mixture is heated through, stirring constantly. Serve over the rice.
Nutrition Information
Step 6
(Per serving)
Step 7
Calories: 343
Step 8
Total fat: 11.0g
Step 9
Saturated: 2.5g
Step 10
Trans: 0.0g
Step 11
Polyunsaturated: 1.0g
Step 12
Monounsaturated: 1.5g
Step 13
Cholesterol: 43mg
Step 14
Sodium: 301mg
Step 15
Carbohydrates: 27g
Step 16
Fiber: 4g
Step 17
Sugars: 5g
Step 18
Protein: 32g
Step 19
Calcium: 50mg
Step 20
Potassium: 726mg
Dietary Exchanges
Step 21
1 1/2 starch
Step 22
1 vegetable
Step 23
3 lean meat
