Teresa's Recipes
Sizzling Tuna and Veggie Stir Fry
This tantalizing fusion of seared tuna and vibrant vegetables in a zesty Asian-inspired sauce is the perfect harmony of nutrition and flavor. Packed with protein-rich tuna and a rainbow of nutrient-dense veggies, this stir fry dish is not just delightfully delicious but also heart-healthy. It's a culinary heritage from the Far East, bringing you the traditional cooking style of stir frying, which retains the crispness and nutrients of the ingredients.
Ingredients
- To taste Salt and pepper
- 2 tablespoons Cooking oil
- 1/2 cup Water
- 1 tablespoon Cornstarch
- 2, sliced Green onions
- 1 cup Snap peas
- 1, sliced Bell pepper
- 2, julienned Carrots
- 1 cup, florets Broccoli
- 1 tablespoon, grated Ginger
- 2 cloves, minced Garlic
- 1 tablespoon Sesame oil
- 2 tablespoons Soy sauce
- 2 (6 ounce) pieces Tuna steak
Dietary Notes
- Servings: 2
- Dish Type: Main Course
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Calories: 450
- Fat: 15g
- Carbs: 30g
- Protein: 50g
- Sodium: 1200mg
- Sugar: 7g
Instructions
- In a small bowl, whisk together soy sauce, sesame oil, minced garlic, and grated ginger to make the sauce. Set aside.
- Heat cooking oil in a large skillet or wok over medium-high heat.
- Season the tuna steaks with salt and pepper and add to the skillet. Cook for 2-3 minutes per side, or until your preferred doneness. Remove from the skillet and set aside.
- In the same skillet, add the broccoli, carrots, bell pepper, snap peas, and green onions. Stir fry for 4-5 minutes, or until the vegetables are crisp-tender.
- Return the tuna steaks to the skillet and pour the sauce over the tuna and vegetables. Stir carefully to coat everything evenly.
- In a small bowl, whisk together cornstarch and water to make a slurry. Pour this into the skillet and cook for an additional 1-2 minutes, or until the sauce thickens.
- Taste and adjust the seasoning with salt and pepper, if necessary.
- Serve the sizzling tuna and veggie stir fry hot over steamed rice or noodles.
Tips
- If you prefer your tuna more on the rare side, reduce the initial cooking time. The tuna will continue to cook when added back with the vegetables.
- Feel free to substitute or add any of your favorite vegetables.
- For a gluten-free version, use tamari instead of soy sauce.