Cook the vegetables and fruit up stir-fry style. You can cook them over the grill in cast iron so you can take advantage of grilling to draw out the best flavor in the tuna. Remember, if you’re buying tuna from a reputable and fresh source, tuna can be at its best when served a bit rare. Add more ginger to taste, and if you’re salting to taste, try low-sodium soy sauce for great added umami.
Ingredients
- 1 cup brown rice
- 1 Tbsp. olive oil
- 1 green bell pepper, diced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 red onion, diced
- 1 lb. tuna or halibut, sliced into strips
- 1 (8 oz.) can pineapple chunks, juice reserved
- 6 oz. pineapple juice
- 1½ tsp. ground ginger
Directions
- Cook rice according to package directions.
- While rice is cooking, heat a large skillet over medium-high heat. Add oil and swirl to coat bottom of skillet. Cook peppers and onion, covered, until soft (12-15 minutes).
- Add tuna, undrained pineapple, pineapple juice, and ginger to skillet and cook, uncovered, until fish flakes easily with a fork (4-7 minutes).
- Serve hot over rice.
Nutrition Facts
4 servings per container
Serving Size 391 g
| Amount per serving | ||
|---|---|---|
| Calories | 460 | |
| % Daily Value* | ||
| Total Fat 10.5g | 14% | |
| Saturated Fat 2g | 11% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 2.5g | ||
| Monounsaturated Fat 5g | ||
| Cholesterol 43mg | 14% | |
| Sodium 50mg | 2% | |
| Total Carbohydrate 60g | 22% | |
| Dietary Fiber 4.5g | 15% | |
| Total Sugars 17g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 38g | ||
| Protein 32g | ||
| Vitamin D 6.5mcg | 30% | |
| Calcium 56mg | 4% | |
| Iron 2.9mg | 15% | |
| Potassium 780mg | 15% | |
| Vitamin A 799mcg | 90% | |
| Vitamin C 128.9mg | 140% | |
| Vitamin E 2.7mg | 20% | |
| Vitamin K 6.1mcg | 6% | |
| Thiamin 0.6mg | 50% | |
| Riboflavin 0.4mg | 30% | |
| Niacin 18.9mg | 120% | |
| Vitamin B6 1.1mg | 60% | |
| Folate 53.9mcg | 13% | |
| Vitamin B12 10.7mcg | 450% | |
| Biotin 1.8mcg | 6% | |
| Chloride 22.2mg | 0% | |
| Pantothenate 2.2mg | 45% | |
| Phosphorus 453.1mg | 35% | |
| Iodine 1.3mcg | 0% | |
| Magnesium 153mg | 35% | |
| Zinc 2mg | 20% | |
| Selenium 53.2mcg | 100% | |
| Copper 0.4mg | 40% | |
| Manganese 3mg | 130% | |
| Chromium 0.2mcg | 0% | |
| Molybdenum 6.3mcg | 15% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Tuna, Pineapple, Brown Rice, Unsweetened Pineapple Juice, Onion, Green Bell Pepper, Red Bell Pepper, Yellow Bell Pepper, Olive Oil, Ginger.
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