Tuna Skewers with Vegetable Rice

A simple teriyaki sauce mixture gives an Asian accent to these broiled tuna skewers served over a bed of vegetables and rice.


Tuna Skewers with Vegetable Rice

by 2  people


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Servings: Makes 4 servings.
Prep Time: 15 mins
Total Time: 50 mins
 
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Ingredients
  • 1  pound
    fresh or frozen tuna or salmon steaks, bones and skin removed
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  • 1/2  cup
    bottled teriyaki sauce or other Asian marinade sauce
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  • 2  tablespoons
    thinly sliced green onion (1)
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  • 1-1/2  to 2 teaspoons
    wasabi powder
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  • 2  cups
    water
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  • 1  cup
    uncooked brown rice
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  • 1/2  cup
    thinly sliced carrot
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  • 1  medium
    red sweet pepper, cut into thin strips (1 cup)
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  • 1/4  teaspoon
    salt
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  • 1  cup
    broccoli florets
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Directions
1.
Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish into 1/4-inch-thick strips. In a small bowl combine teriyaki sauce, green onion, and wasabi powder. Place fish in a shallow dish; add half of the teriyaki mixture; stirring to coat fish. Set remaining teriyaki mixture aside. Cover fish and chill for 30 minutes, stirring once. If using bamboo skewers, soak them in water for 30 minutes; drain.
2.
Meanwhile, in a 2-quart saucepan combine water, rice, carrot, sweet pepper, and salt. Bring to boiling; reduce heat. Simmer, covered, for 40 minutes. Stir in broccoli. Cook, covered for 5 minutes more or until rice is tender. Remove from heat. Let stand, covered, for 5 minutes. Stir in reserved teriyaki mixture.
3.
Preheat broiler. Thread fish strips accordion-style on four 12-inch skewers. Place skewers on the unheated rack of a broiler pan. Broil 4 to 5 inches from heat for 5 to 7 minutes or until fish flakes easily when tested with a fork, turning once halfway through broiling. Serve with rice. Makes 4 servings.

Nutrition information
Calories 194, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 22 mg, Sodium 805 mg, Carbohydrate 23 g, Fiber 2 g, Protein 17 g. Percent Daily Values are based on a 2,000 calorie diet
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