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Tuna Skewers with Vegetable Rice

Makes: 4 servings
Prep 15 mins Marinate 30 mins Broil 5 mins
Tuna Skewers with Vegetable Rice
  • 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 - 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

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)
  • Servings Per Recipe 4,
  • cal. (kcal) 194,
  • Fat, total (g) 4,
  • chol. (mg) 22,
  • sat. fat (g) 1,
  • carb. (g) 23,
  • fiber (g) 2,
  • pro. (g) 17,
  • sodium (mg) 805,
  • Percent Daily Values are based on a 2,000 calorie diet

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