Healthy Tuna Steak Rice and Veg
Elevate your weeknight dinner game with this Healthy Tuna Steak Rice and Veg recipe—a perfectly balanced meal that's as nutritious as it is delicious. Featuring tender, seared tuna steaks marinated in a tangy blend of soy sauce, lemon, garlic, and ginger, this dish pairs perfectly with fluffy brown rice and a colorful medley of steamed broccoli, carrots, and red bell peppers. Ready in just 40 minutes, this wholesome recipe is high in protein, packed with vitamins, and brings vibrant, fresh flavors to your table. Whether you're meal prepping or serving a quick and satisfying dinner, this tuna steak dish is a winner!
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Recipe Information
Ingredients
- 2 pieces (about 6 oz each) tuna steak
- 1 cup brown rice
- 2 cups broccoli florets
- 2 medium, sliced carrots
- 1 medium, sliced red bell pepper
- 2 tablespoons olive oil
- 2 tablespoons soy sauce
- 1 tablespoon lemon juice
- 2 cloves, minced garlic
- 1 teaspoon, grated ginger
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Start by rinsing the brown rice under cold water. Cook it according to package instructions, which typically take about 20-25 minutes. Fluff with a fork once done and set aside.
While the rice cooks, prepare the vegetables. Wash and cut the broccoli florets, slice the carrots and bell pepper, and set them aside.
In a small bowl, whisk together the soy sauce, lemon juice, garlic, ginger, salt, and black pepper to create a marinade.
Pat dry the tuna steaks with a paper towel. Brush both sides of the steaks with the marinade and let them sit for 5-10 minutes to absorb the flavors.
Heat 1 tablespoon of olive oil in a non-stick skillet over medium-high heat. Add the tuna steaks and sear them for about 2-3 minutes per side, depending on your preference for doneness (medium-rare is ideal). Remove from the skillet and let rest for a minute.
Using a steamer or a saucepan with a steaming insert, steam the broccoli, carrots, and bell pepper slices for about 4-5 minutes, until tender but still vibrant and crisp.
To plate, spoon the cooked brown rice onto each plate, arrange the steamed vegetables on the side, and place the seared tuna steak on top or next to the rice and veggies.
Drizzle any remaining marinade over the dish for extra flavor, and serve immediately.
Nutrition Facts
Calories |
1037 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.6 g | 43% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 170 mg | 57% | |
| Sodium | 2602 mg | 113% | |
| Total Carbohydrate | 79.5 g | 29% | |
| Dietary Fiber | 14.8 g | 53% | |
| Total Sugars | 14.0 g | ||
| Protein | 104.3 g | 209% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 181 mg | 14% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 2092 mg | 44% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
