Cajun-Seared Ahi Tuna Steak with Rice

This complete Cajun meal will satisfy you at day's end. If you prefer, substitute the tuna for a 4-ounce boneless pork chop.

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  • Makes: 1 servings
  • Serving Size: 4 ounces tuna, 3/4 cup rice, and 1/2 cup broccoli eac
  • Makes: 4 ounces tuna, 3/4 cup rice, and 1/2 cup broccoli each
  • Start to Finish: 20 mins

Cajun-Seared Ahi Tuna Steak with Rice

Directions

  1. In a small saucepan cook 2 Tbsp. each chopped green sweet pepper, onion, and celery in 1 tsp. hot olive oil over medium-high heat for 3 minutes. Add 1/4 cup quick-cooking brown rice, 2/3 cup water, 1/2 tsp. Cajun seasoning, and dash salt. Simmer, covered, for 11 minutes. Meanwhile, season both sides of a 4-oz. Ahi tuna steak (or 4-oz. boneless pork chop) with 1/2 tsp. Cajun seasoning and dash salt. In a small skillet cook tuna in 2 tsp. hot olive oil over medium-high heat about 4 minutes or internal temperature reaches 125 degrees F, turning once. (Cook pork chop about 8 minutes or until 145 degrees F.) Serve tuna with rice and 1/2 cup cooked broccoli florets.
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Nutrition Facts ( Cajun-Seared Ahi Tuna Steak with Rice)

  • Per serving:
  • 352 kcal ,
  • 15 g fat
  • (2 g sat. fat ,
  • 2 g polyunsaturated fat ,
  • 10 g monounsaturated fat ),
  • 44 mg chol. ,
  • 710 mg sodium ,
  • 23 g carb. ,
  • 3 g fiber ,
  • 2 g sugar ,
  • 31 g pro.
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