Lemon Pepper Tuna Quinoa Stir Fry
Brighten up your mealtime with this vibrant and healthy Lemon Pepper Tuna Quinoa Stir Fry, a quick and easy recipe that’s packed with flavor and nutrition. Featuring fluffy quinoa, crisp stir-fried veggies like red bell pepper, zucchini, and carrots, and protein-rich lemon-pepper tuna, this dish is as satisfying as it is wholesome. A splash of soy sauce and fresh lemon juice adds zesty umami, while green onions and parsley provide a fresh, herbaceous finish. Ready in just 35 minutes, this one-pan meal is perfect for busy weeknights or meal prep. Enjoy a gluten-free, protein-packed dish that doesn’t compromise on flavor or convenience!
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 2 tablespoons olive oil
- 1 medium, diced red bell pepper
- 1 medium, diced zucchini
- 1 large, julienned carrot
- 2 minced garlic cloves
- 2 sliced green onions
- 2 5-ounce cans, drained canned lemon-pepper tuna
- 2 tablespoons soy sauce
- 1 tablespoon lemon juice
- 0.5 teaspoons black pepper
- 0.25 teaspoons salt
- 2 tablespoons, chopped fresh parsley
Instructions
Rinse the quinoa under cold water in a fine-mesh sieve to remove its natural bitterness.
In a medium saucepan, combine the quinoa and water. Bring to a boil over medium heat, then reduce the heat to low, cover, and simmer for 15 minutes or until the water is absorbed and the quinoa is fluffy. Remove from heat and set aside.
In a large nonstick skillet or wok, heat the olive oil over medium-high heat.
Add the diced red bell pepper, zucchini, carrot, and minced garlic to the skillet. Stir-fry for 5-6 minutes until the vegetables are tender but still crisp.
Add the cooked quinoa to the skillet and toss with the vegetables to combine evenly.
Stir in the drained lemon-pepper tuna, soy sauce, lemon juice, black pepper, and salt. Cook for 2-3 minutes, stirring occasionally, until heated through.
Remove from heat and garnish with sliced green onions and chopped fresh parsley.
Serve warm and enjoy your Lemon Pepper Tuna Quinoa Stir Fry!
Nutrition Facts
Calories |
227 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.8 g | 13% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 25 mg | 8% | |
| Sodium | 689 mg | 30% | |
| Total Carbohydrate | 17.1 g | 6% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 4.0 g | ||
| Protein | 20.1 g | 40% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 58 mg | 4% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 571 mg | 12% | |
*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.
