Tuna with Rice Pilaf Recipe

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Ingredients:

Serving

1 cup uncooked brown rice
2 cups water
2 tbsp olive oil, divided
1 onion, chopped
1 tsp dried thyme
1/2 tsp ground black pepper, divided
1 cup frozen shelled edamame ( green soybeans)
4 (4 oz) tuna steaks
1/4 tsp salt
1 bulb shallots, peeled and chopped
3/4 cup water
1 tbsp minced fresh chives
1/4 tsp grated orange zest
1 tbsp orange juice

Directions:

Place the rice and 2 cups water in a pot, and bring to a boil. Cover, reduce heat to low, and simmer 45 minutes.
Heat 1 tablespoon olive oil in a skillet over medium heat. Stir in onion, and cook until tender. Season with thyme and 1/4 teaspoon pepper. Gently stir into the cooked rice.
Place the edamame in separate pot with enough water to cover, and bring to a boil. Cook 5 minutes, or until tender. Mix into the rice.
Heat remaining olive oil in a skillet. Rub tuna with remaining 1/4 teaspoon pepper and salt. Place tuna in the skillet, and cook to desired doneness. Set aside, and keep warm.
Place shallots in skillet. Increase heat to high, and pour in 3/4 cup water. Cook until liquid is reduced to about 1/2 cup, then stir in chives, orange zest and orange juice. Arrange fish over the rice and drizzle with the sauce to serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	324.18 Kcal (1357 kJ)
Calories from fat	102.55 Kcal
		% Daily Value*
Total Fat	11.39g	18%
Cholesterol	13.89mg	5%
Sodium	172.08mg	7%
Potassium	496.32mg	11%
Total Carbs	40.62g	14%
Sugars	4.62g	18%
Dietary Fiber	5.03g	20%
Protein	15.15g	30%
Vitamin C	9.7mg	16%
Vitamin A	0.9mg	28%
Iron	42mg	233%
Calcium	65.6mg	7%

Amount Per 100 g
Calories	98.85 Kcal (414 kJ)
Calories from fat	31.27 Kcal
		% Daily Value*
Total Fat	3.47g	18%
Cholesterol	4.24mg	5%
Sodium	52.47mg	7%
Potassium	151.34mg	11%
Total Carbs	12.39g	14%
Sugars	1.41g	18%
Dietary Fiber	1.53g	20%
Protein	4.62g	30%
Vitamin C	3mg	16%
Vitamin A	0.3mg	28%
Iron	12.8mg	233%
Calcium	20mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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