Tuna Skewers with Vegetable Rice
- 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