Tuna Steak And Rice Recipe

July 26, 2023 Post a Comment

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Have Her Over For Dinner Pan Seared Tuna Steak with Wild Rice and Sugar Snap Peas from www.haveheroverfordinner.com

Description

If you’re looking for a quick and easy dinner, then this tuna steak and rice recipe is perfect for you! This dish is not only delicious, but it’s also packed with protein and nutrients that will keep you feeling full and satisfied. The tender and juicy tuna steak pairs perfectly with the fluffy and flavorful rice, making it a meal that your whole family will love.

Prep Time

The prep time for this recipe is minimal. It should only take you about 10 minutes to prepare everything before you start cooking.

Cook Time

The cook time for this recipe is also quick. You only need to cook the tuna steak for about 3-4 minutes on each side, and the rice should take around 20 minutes to cook.

Ingredients

For the tuna steak:

2 tuna steaks (about 6oz each)
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon paprika
Salt and pepper to taste

For the rice:

1 cup white rice
2 cups water
1 tablespoon butter
1 teaspoon salt

Equipment

Large skillet
Medium saucepan
Measuring cups and spoons
Spatula

Method

1. Rinse the rice in a fine mesh strainer until the water runs clear. 2. In a medium saucepan, combine the rice, water, butter, and salt. Bring to a boil over high heat. 3. Reduce heat to low, cover, and simmer for 18-20 minutes, or until the rice is cooked and the water has been absorbed. 4. While the rice is cooking, season the tuna steaks with garlic powder, paprika, salt, and pepper. 5. Heat the olive oil in a large skillet over medium-high heat. 6. Add the tuna steaks to the skillet and cook for 3-4 minutes on each side, or until they are cooked to your desired level of doneness. 7. Serve the tuna steaks with the rice on the side.

Notes

Feel free to customize this recipe to your liking! You can add different seasonings to the tuna steak or mix in some vegetables with the rice. This recipe is also great for meal prep, as you can easily make a larger batch of rice and tuna steaks to enjoy throughout the week.

Nutrition Info

This recipe yields 2 servings. Each serving contains approximately:

Calories: 486
Protein: 40g
Fat: 13g
Carbohydrates: 50g
Fiber: 1g
Sugar: 0g
Sodium: 1245mg

Recipe Tips

- Make sure to rinse the rice before cooking it to remove any excess starch. - Use a meat thermometer to check the internal temperature of the tuna steak. It should reach 145°F for safe consumption. - You can also use brown rice or quinoa instead of white rice for a healthier option.