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Tuna with Rice Pilaf

Tuna with Rice Pilaf

تكلفة $15, توفير $10

المصدر: Recommended by CookPal

  • 60 دقيقة
  • 4 عدد الوجبات
  • $15

المكونات

  • Grains

    • 1 cup uncooked brown rice
    • 2 cups water

  • Cooking Oils & Herbs

    • 2 tablespoons olive oil, divided
    • 1 teaspoon dried thyme
    • ¼ teaspoon grated orange zest
    • 1 tablespoon orange juice
    • 1 tablespoon minced fresh chives

  • Vegetables

    • 🧅 1 onion, chopped
    • 1 cup frozen shelled edamame (green soybeans)
    • 1 bulb shallots, peeled and chopped

  • Seasonings

    • ½ teaspoon ground black pepper, divided
    • 🧂 ¼ teaspoon salt

  • Protein

    • 🐟 4 (4 ounce) tuna steaks

الخطوات

1

Place the rice and 2 cups of water in a pot, and bring to a boil. Cover, reduce heat to low, and simmer for 45 minutes.

2

Heat 1 tablespoon olive oil in a skillet over medium heat. Stir in the chopped onion and cook until tender. Season with thyme and ¼ teaspoon pepper. Gently stir into the cooked rice.

3

Place the edamame in a separate pot with enough water to cover, and bring to a boil. Cook for 5 minutes or until tender. Mix into the rice.

4

Heat remaining olive oil in a skillet. Rub tuna with the remaining ¼ teaspoon pepper and salt. Place the tuna in the skillet and cook to the desired doneness. Set aside and keep warm.

5

Place shallots in the skillet. Increase heat to high, and pour in ¾ cup water. Cook until the liquid is reduced to about ½ cup. Stir in minced chives, orange zest, and orange juice.

6

Arrange the fish over the rice and drizzle with the prepared sauce to serve.

المغذيات

لكل سيرف واحد

🔥

338

سعرات حرارية

  • 30
    بروتين
  • 34
    كربوهيدرات
  • 9
    دهون

💡 Swap edamame with lima beans for a different flavor.Use fresh herbs like thyme or parsley for added freshness.Consider using a different type of fish if tuna is unavailable or not preferred.