Tuna Pilaf Recipes

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TUNA RICE PILAF



Tuna Rice Pilaf image

Make and share this Tuna Rice Pilaf recipe from Food.com.

Provided by janem123

Categories     Tuna

Time 35m

Yield 4 serving(s)

Number Of Ingredients 9

1 (6 ounce) can tuna or 1 (7 ounce) envelope tuna
1 cup long grain white rice
1/4 teaspoon black pepper
2 cups water
1 cup low-fat cheddar cheese, shredded and divided
butter-flavored cooking spray
1/2 cup onion, minced
1 1/2 teaspoons dried dill
2 1/2 cups assorted fresh vegetables

Steps:

  • Note: Either fresh or frozen vegetables can be used.
  • Drain tuna, if using canned.
  • Defrost vegetables under cool running water, if using frozen vegetables. Chop into bite-sized pieces.
  • Spray medium saucepan with cooking spray. Saute rice and onions over medium-high heat until rice is golden and onion is soft.
  • Stir in pepper, dill, and water.
  • Bring to a boil. Cover, reduce heat, and simmer about 15 minutes or until rice is almost tender but not all liquid is absorbed.
  • Add vegetables. Cook 5 minuts or until tender.
  • Add tuna and 1/2 cup of the cheese, stirring to blend.
  • Serve topped with remaining cheese.

Nutrition Facts : Calories 288.6, Fat 4.4, SaturatedFat 1.9, Cholesterol 22.1, Sodium 195.6, Carbohydrate 39.8, Fiber 1, Sugar 1.1, Protein 20.4

SEARED TUNA WITH WASABI-COCONUT SAUCE AND ROASTED-PEPPER RICE PILAF



Seared Tuna with Wasabi-Coconut Sauce and Roasted-Pepper Rice Pilaf image

Provided by Kara Zuaro

Categories     Fish     Fruit     Leafy Green     Herb     Pepper     Rice     Vegetable     Roast     Sauté     Dinner     Pescatarian     Dairy Free     Wheat/Gluten-Free     Peanut Free     Tree Nut Free     Soy Free     Kosher

Yield Makes 2 servings

Number Of Ingredients 11

1 cup uncooked white rice
1 red bell pepper
olive oil
2 big handfuls of fresh spinach leaves that have been washed carefully
1 garlic clove, minced
1 tablespoon white wine vinegar
1/4 cup unsweetened coconut milk
2-3 tablespoons sugar
2-3 tablespoons wasabi powder
6- to 8-ounce cut of sashimi-grade tuna
shredded coconut and/or parsley (for garnish)

Steps:

  • 1. Make white rice according to the directions on the package . . . Set aside . . .
  • 2. Roast the red pepper. (To do this, remove the burner on a gas stove and hold the pepper with tongs over the open flame until its skin blackens - and open your windows to let out the fumes. If you don't have a gas stove, fire up your broiler, cut the pepper in half, and place it skin-side up on a cookie sheet under the broiler. Once the skin is black, let it cool.) Set aside . . .
  • 3. Add a tablespoon or two of olive oil to a pan, and sauté spinach with a little fresh minced garlic and some white wine vinegar . . .
  • 4. Towel-dry cooked spinach (so that when you add it to the rice, the moisture in the cooked spinach doesn't make the rice sticky) . . . set aside to let the spinach dry further . . .
  • 5. Cut up the roasted red pepper into bite-sized pieces and add to rice . . .
  • 6. Add spinach to the rice and fluff the rice, mixing the red pepper, rice, and spinach into an attractive pilaf . . . set aside . . . on a low burner if you'd like to keep it warm . . .keep an eye on it so it doesn't overcook or scorch . . .
  • 7. Pour about 1/4 cup of coconut milk into a sauté pan . . .
  • 8. Add equal parts sugar and wasabi powder (around two or three tablespoons each . . . whatever your taste) to the coconut milk as you gradually increase heat to allow the sugar and wasabi to melt into the coconut milk . . . be careful not to scorch . . . set aside . . . over low heat to keep warm . . . careful not to let the sauce break up . . . not too much heat . . .
  • 9. Over high heat . . . in a cast-iron skillet . . . with a touch of olive oil if you like . . . pan-sear the tuna . . . rare . . . or to your liking . . .
  • 10. Put the rice pilaf onto a plate . . . put the tuna on top of the rice . . . and ladle some of the wasabi-coconut sauce over the tuna . . . shredded coconut makes a nice garnish on this one . . . as does parsley.

TUNA PILAF



Tuna Pilaf image

Make and share this Tuna Pilaf recipe from Food.com.

Provided by CJAY8248

Categories     Tuna

Time 35m

Yield 1 pan pilaf, 6 serving(s)

Number Of Ingredients 6

1 (6 7/8 ounce) package Spanish rice mix (Rice-A-Roni)
2 1/4 cups water
1 tablespoon Worcestershire sauce
1 tablespoon butter
1 (10 ounce) package frozen mixed vegetables
2 (5 ounce) cans tuna, drained

Steps:

  • In a large skillet, combine spanish rice mix, water, worcestershire sauce, and butter. Bring to a boil. Reduce heat and simmer, covered, 20 minutes. Add frozen vegetables and tuna. Cover and cook 8 minutes longer.

Nutrition Facts : Calories 120.2, Fat 4.5, SaturatedFat 1.9, Cholesterol 23, Sodium 86.1, Carbohydrate 7.6, Fiber 2.1, Sugar 0.3, Protein 12.8

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