Tuna Skewers with Vegetable Rice

A simple teriyaki sauce mixture gives an Asian accent to these broiled tuna skewers served over a bed of vegetables and rice.

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  • Makes: 4 servings
  • Prep: 15 mins
  • Marinate: 30 mins
  • Broil: 5 mins
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Tuna Skewers with Vegetable Rice
Ingredients
1
pound fresh or frozen tuna or salmon steaks, bones and skin removed
1/2
cup bottled teriyaki sauce or other Asian marinade sauce
2
tablespoons thinly sliced green onion (1)
1 1/2
teaspoons wasabi powder
2
cups water
1
cup uncooked brown rice
1/2
cup thinly sliced carrot
1
medium red sweet pepper, cut into thin strips (1 cup)
1/4
teaspoon salt
1
cup broccoli florets
Directions
  1. 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.
  2. 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.
  3. 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
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