Hawaiian-Style Tuna

Number of Servings: 4 (391g)
Active Time: 30 min.
Total Time: 30 min.
Hawaiian Style Tuna

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

  1. Cook rice according to package directions.
  2. 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).
  3. Add tuna, undrained pineapple, pineapple juice, and ginger to skillet and cook, uncovered, until fish flakes easily with a fork (4-7 minutes).
  4. Serve hot over rice.

Nutrition Facts

4 servings per container

Serving Size 391g

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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