Hawaiian-Style Tuna - 3 Guiding Stars
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Three Guiding Stars icon Three Guiding Stars indicate the best nutritional value.

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.
Nutritional analysis per serving: Calories 460; Total Fat 10.5g (14% Daily Value); Saturated Fat 2g (11% DV); Trans Fat 0g; Cholesterol 43mg (14% DV); Sodium 50mg (2% DV); Total Carbohydrate 60g (22% DV); Dietary Fiber 4.5g (15% DV); Total Sugars 17g; Includes 0g Added Sugars (0% DV); Protein 32g; Vitamin D 30% DV; Calcium 4% DV; Iron 15% DV; Potassium 15% DV; Vitamin B12 450% DV; Vitamin C 140% DV; Manganese 130% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/hawaiian-style-tuna/
© 2021 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796