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Tuna & Rice Bowl
A classic Asian dish reimagined for health-conscious individuals, this Tuna & Rice Bowl combines the rich flavors of the ocean with the wholesomeness of brown rice and fresh green onions. Prepared with low sodium soy sauce and sunflower oil, it's a meal that satisfies both the palate and dietary needs.
30 min4 servingsasianmain course
pescetarian
mediterranean
Nutrition Facts
Per serving
Calories509
% Daily Value*
Total Fat 22g28%
Saturated Fat 4g21%
Trans Fat 0g
Cholesterol 28mg9%
Sodium 814mg35%
Total Carbohydrate 63g23%
Dietary Fiber 4g14%
Total Sugars 2g
Protein 16g32%
Calcium 41mg3%
Iron 1.8mg10%
Potassium 312mg7%
Vitamin A 4mcg
Vitamin B6 0.09mg5%
Vitamin B12 0.96mcg40%
Vitamin E 9.5mg63%
Vitamin K 5mcg4%
Magnesium 83mg20%
Zinc 1.2mg11%
Folate 25mcg6%
* Percent Daily Values are based on a 2,000 calorie diet.
Ingredients
- 400 grams fish
- 2 cups brown rice
- 4 stalks green onions
- 2 tablespoons soy sauce
- 1 tablespoon sunflower oil
Instructions
- 1Prepare all ingredients: Clean and slice the fish into bite-sized pieces, finely chop the green onions, and ensure the brown rice is cooked and warm.
- 2Heat the sunflower oil in a pan over medium heat.
- 3Gently add the fish pieces to the pan and cook until they are evenly browned and cooked through, about 3-4 minutes per side.
- 4Once the fish is cooked, remove it from the pan and set aside.
- 5In a large bowl, mix the cooked brown rice with half of the chopped green onions.
- 6Arrange the cooked fish on top of the rice.
- 7Drizzle the low sodium soy sauce over the fish and rice.
- 8Garnish the bowl with the remaining green onions.
- 9Serve immediately while warm and enjoy your healthy Tuna & Rice Bowl.
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