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Tuna With Vegetables and Linguine Recipe

Tuna With Vegetables and Linguine Recipe

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Ingredients:

Serving

12 oz tuna steaks (fresh or frozen, 1 inch thick) or 12 oz fillets (fresh or frozen, 1 inch thick )
1/2 cup dry white wine
1 tsp dried thyme, crushed
1/2 tsp salt
1/8 tsp crushed red pepper flakes , to 1/4 teaspoon
1 tbsp cooking oil
2 garlic cloves, minced
2 cups broccoli florets
1 large sweet pepper , cut into julienne stripes (1 1/2 cups, red or green)
8 oz linguine, cooked and drained
3/4 cup finely shredded romano cheese

Directions:

Thaw fish, if frozen.
Cut into 1-inch cubes.
Discard any skin and bones.
Set aside.
For sauce, in a small bowl stir together wine, thyme, salt, and crushed red pepper.
Set aside.
Pour cooking oil into a wok or large skillet. (Add more oil as necessary during cooking).
Preheat over medium-high heat.
Stir-fry garlic in hot oil for 15 seconds.
Add broccoli; stir-fry for 2 minutes.
Add sweet pepper; stir-fry for 1 to 2 minutes more or till vegetables are crisp-tender.
Remove vegetables from the wok.
Add tuna to the hot wok.
Stir-fry for 3 to 6 minutes or till tuna flakes easily, being careful not to break up pieces.
Return cooked vegetables to the wok.
Stir sauce.
Add sauce to the wok.
Add cooked linguine.
Gently toss all ingredients together to coat with sauce.
Cook and stir 1 to 2 minutes more or till heated through.
Remove from heat.
Serve immediately.
Sprinkle each serving with Romano or Parmesan cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	615.87 Kcal (2579 kJ)
Calories from fat	199.93 Kcal
		% Daily Value*
Total Fat	22.21g	34%
Cholesterol	96.32mg	32%
Sodium	925.19mg	39%
Potassium	573.18mg	12%
Total Carbs	49.22g	16%
Sugars	4.45g	18%
Dietary Fiber	5.71g	23%
Protein	48.12g	96%
Vitamin C	93.7mg	156%
Vitamin A	2.6mg	85%
Iron	122.3mg	679%
Calcium	530.9mg	53%

Amount Per 100 g
Calories	199.97 Kcal (837 kJ)
Calories from fat	64.91 Kcal
		% Daily Value*
Total Fat	7.21g	34%
Cholesterol	31.27mg	32%
Sodium	300.4mg	39%
Potassium	186.11mg	12%
Total Carbs	15.98g	16%
Sugars	1.44g	18%
Dietary Fiber	1.85g	23%
Protein	15.62g	96%
Vitamin C	30.4mg	156%
Vitamin A	0.8mg	85%
Iron	39.7mg	679%
Calcium	172.4mg	53%

* 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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