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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
- Salt and pepper
- to taste
- Cooking oil
- 2 tablespoons
- Water
- 1/2 cup
- Cornstarch
- 1 tablespoon
- Green onions
- 2, sliced
- Snap peas
- 1 cup
- Bell pepper
- 1, sliced
- Carrots
- 2, julienned
- Broccoli
- 1 cup, florets
- Ginger
- 1 tablespoon, grated
- Garlic
- 2 cloves, minced
- Sesame oil
- 1 tablespoon
- Soy sauce
- 2 tablespoons
- Tuna steak
- 2 (6 ounce) pieces
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.
Dietary Information
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
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