Tuna Rice Stir Fry Recipes

TUNA FRIED RICE WITH EGG

Steps:

• In a skillet, heat 1 tablespoon of the oil and cook the egg until it forms a pancake. Take it out of the skillet and cut it into strips.
• Add the rest of the oil to the pan and stir-fry the garlic, onion, broccoli and red pepper for 3-4 minutes. Add the chicken broth and cook, covered, until the broccoli is tender.
• Remove the cover, add the tuna, sesame oil, rice and cooked egg. Raise the heat and stir-fry for 3 minutes.
• Add the soy sauce and cook, stirring, 2 minutes more.

TUNA RICE STIR-FRY RECIPE

Steps:

• Cook the rice according to packet instructions and then set aside.
• Heat the oil in a large frying pan or wok and stir-fry the rice on a
• high heat for 1-2 mins.
• Add the peas, tuna and tomato and stir-fry for a further 2 mins.
• Stir in the soy sauce and parsley and heat through. Serve
• immediately.

STIR-FRIED RICE

Steps:

• Heat oil in large skillet on medium heat. Add eggs; cook until set, stirring occasionally. Remove from skillet.
• Add broth, vegetables and soy sauce to skillet; bring to boil. Stir in rice; cover. Remove from heat. Let stand 5 minutes.
• Stir in cooked eggs. Serve immediately.

AHI TUNA WITH VEGETABLE STIR-FRY

Steps:

• Heat 2 tablespoons oil in heavy large skillet over medium-high heat.
• Add cabbage, mushrooms, bok choy, carrot and green onions and stir-fry until vegetables are crisp-tender, about 3 minutes.
• Add 3 tablespoons oyster sauce and 3 tablespoons soy sauce; stir 1 minute to blend flavors.
• Season to taste with salt and pepper.
• Transfer vegetable mixture to medium bowl.
• To same skillet (do not clean) add the broth, 1/2 tablespoon oil, remaining 3 tablespoons oyster sauce, remaining 1/2 tablespoon soy sauce, butter and vinegar.
• Boil until sauce thickens, whisking occasionally, about 3 minutes.
• Season with salt and pepper.
• Keep warm.
• Sprinkle tuna with salt and pepper.
• Heat remaining 3 tablespoons oil in another large skillet over high heat.
• Add 3 tuna steaks and cook to desired doneness, about 2 minutes per side for medium-rare.
• Transfer to small baking sheet.
• Repeat with remaining tuna.
• Divide vegetables among 6 plates.
• Top with tuna.
• Ladle sauce around tuna.
• Sprinkle with sesame seeds, if desired.

TUNA TERIYAKI STIR-FRY

Steps:

• Prepare the rice using the package directions, omitting the salt and margarine. Cover to keep warm. Set aside.
• Meanwhile, in a small bowl, whisk together the glaze ingredients. Set aside.
• 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.
• 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.
• 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.
• (Per serving)
• Calories: 343
• Total fat: 11.0g
• Saturated: 2.5g
• Trans: 0.0g
• Polyunsaturated: 1.0g
• Monounsaturated: 1.5g
• Cholesterol: 43mg
• Sodium: 301mg
• Carbohydrates: 27g
• Fiber: 4g
• Sugars: 5g
• Protein: 32g
• Calcium: 50mg
• Potassium: 726mg
• 1 1/2 starch
• 1 vegetable
• 3 lean meat