Tuna Skewers with Vegetable Rice
pound fresh or frozen tuna or salmon steaks, bones and skin removed
cup bottled teriyaki sauce or other Asian marinade sauce
tablespoons thinly sliced green onion (1)
teaspoons wasabi powder
cup uncooked brown rice
cup thinly sliced carrot
medium red sweet pepper, cut into thin strips (1 cup)
cup broccoli florets
- Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish into 1/4-inch-thick strips. In a small bowl combine teriyaki sauce, green onion, and wasabi powder. Place fish in a shallow dish; add half of the teriyaki mixture; stirring to coat fish. Set remaining teriyaki mixture aside. Cover fish and chill for 30 minutes, stirring once. If using bamboo skewers, soak them in water for 30 minutes; drain.
- Meanwhile, in a 2-quart saucepan combine water, rice, carrot, sweet pepper, and salt. Bring to boiling; reduce heat. Simmer, covered, for 40 minutes. Stir in broccoli. Cook, covered for 5 minutes more or until rice is tender. Remove from heat. Let stand, covered, for 5 minutes. Stir in reserved teriyaki mixture.
- Preheat broiler. Thread fish strips accordion-style on four 12-inch skewers. Place skewers on the unheated rack of a broiler pan. Broil 4 to 5 inches from heat for 5 to 7 minutes or until fish flakes easily when tested with a fork, turning once halfway through broiling. Serve with rice. Makes 4 servings.
Nutrition Facts(Tuna Skewers with Vegetable Rice)
- Per serving:
- 194 kcal cal.,
- 4 g fat
- (1 g sat. fat,
- 22 mg chol.,
- 805 mg sodium,
- 23 g carb.,
- 2 g fiber,
- 17 g pro.
- Percent Daily Values are based on a 2,000 calorie diet