Tuna with Rice Pilaf

Name: Tuna with Rice Pilaf
Prep time: 1 h 15 min
Cook time: 1 h 15 min
Total time: 1 h 15 min
Yield: 4
Cuisine: Global
Ingredients: 454 grams tuna steaks; 237 milliliters uncooked brown rice; 1 teaspoon dried thyme; 237 milliliters frozen shelled edamame (green soybeans); 1 Tbsp minced fresh chives; 1 teaspoons ground black pepper, divided; 2 Tbsps olive oil, divided; 1 onion, chopped; 1 Tbsp orange juice; 0 teaspoons grated orange zest; 0 teaspoons salt; 1 bulb shallots, peeled and chopped; 177 milliliters water

Tuna with Rice Pilaf might be a good recipe to expand your main course repertoire. Watching your figure? This gluten free, dairy free, and pescatarian recipe has 463 calories, 35g of protein, and 16g of fat per serving. This recipe serves 4. This recipe covers 35% of your daily requirements of vitamins and minerals. Head to the store and pick up olive oil, chives, orange juice, and a few other things to make it today. To use up the olive oil you could follow this main course with the Sauteed Banana, Granolan and Yogurt Parfait as a dessert.

Instructions

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

Ingredients you will need

Water

Rice

Equipment you will use

Pot

Heat 1 tablespoon olive oil in a skillet over medium heat. Stir in onion, and cook until tender. Season with thyme and 1/4 teaspoon pepper. Gently stir into the cooked rice.

Ingredients you will need

Cooked Rice

Olive Oil

Pepper

Onion

Thyme

Equipment you will use

Frying Pan

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

Ingredients you will need

Edamame

Water

Equipment you will use

Pot

Mix into the rice.

Ingredients you will need

Rice

Heat remaining olive oil in a skillet. Rub tuna with remaining 1/4 teaspoon pepper and salt.

Ingredients you will need

Olive Oil

Pepper

Salt

Tuna

Dry Seasoning Rub

Equipment you will use

Frying Pan

Place tuna in the skillet, and cook to desired doneness. Set aside, and keep warm.

Ingredients you will need

Tuna

Equipment you will use

Frying Pan

Place shallots in skillet. Increase heat to high, and pour in 3/4 cup water. Cook until liquid is reduced to about 1/2 cup, then stir in chives, orange zest and orange juice. Arrange fish over the rice and drizzle with the sauce to serve.

Ingredients you will need

Orange Juice

Orange Zest

Shallot

Chives

Sauce

Water

Fish

Rice

Equipment you will use

Frying Pan

Equipment

Pot

Frying Pan

Ingredients

Servings:

454grams

tuna steaks 237milliliters

uncooked brown rice 1teaspoon

dried thyme 237milliliters

frozen shelled edamame (green soybeans)1Tbsp

minced fresh chives 1teaspoons

ground black pepper, divided 2Tbsps

olive oil, divided 1

onion, chopped 1Tbsp

orange juice 0teaspoons

grated orange zest 0teaspoons

salt 1

bulb shallots, peeled and chopped 177milliliters

water

Recommended wine: Merlot, Pinot Noir, Rose Wine

Merlot, Pinot Noir, and rosé Wine are great choices for Tuna. Though fish is often paired with white wine, 'meatier' fish like tuna can absolutely go with red wine. A Rosé will also pair nicely, particularly if your tunan is prepared with ingredients better suited to a white wine. One wine you could try is Beringer Howell Mountain Bancroft Ranch Merlot. It has 4.2 out of 5 stars and a bottle costs about 35 dollars.