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A fresh and flavorful one-pot meal with seared tuna steak, nutty brown rice, and vibrant vegetables. This healthy pilaf is a fantastic weeknight dinner, ready in under an hour and packed with protein.
For 4 servings
Sear the tuna
Sauté the aromatics
Cook the pilaf
A fresh and flavorful one-pot meal with seared tuna steak, nutty brown rice, and vibrant vegetables. This healthy pilaf is a fantastic weeknight dinner, ready in under an hour and packed with protein.
This american recipe takes 60 minutes to prepare and yields 4 servings. At 483.23 calories per serving with 32.33g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Finish and serve
Use quinoa instead of brown rice for a higher protein, lower carb option. Add a handful of spinach at the end for extra nutrients.
Use pre-cooked brown rice and good quality canned tuna to cut the cooking time down to 15 minutes. Simply sauté the vegetables, then stir in all other ingredients to heat through.
Omit the tuna and add 1.5 cups of cooked chickpeas (rinsed and drained) for a plant-based protein source. Add them in the last 5 minutes of cooking.
Add 1/2 teaspoon of red pepper flakes along with the garlic for a gentle kick of heat.
Tuna is a high-quality protein that helps in muscle repair and growth, and keeps you feeling full and satisfied.
Fresh tuna provides essential omega-3s, which are known to support heart health and brain function.
Brown rice is a whole grain that offers plenty of dietary fiber, aiding in digestion and promoting stable blood sugar levels.
Carrots, peas, and parsley contribute essential vitamins like Vitamin A, Vitamin K, and Vitamin C, supporting vision and immune health.
Yes, this Tuna Pilaf is a very healthy meal. It features lean protein and omega-3 fatty acids from fresh tuna, complex carbohydrates and fiber from brown rice, and essential vitamins from the vegetables.
One serving of this Tuna Pilaf contains approximately 450-500 calories, making it a well-balanced and satisfying meal. Calories come from the brown rice, tuna, and olive oil.
Absolutely. If using white rice, reduce the water to 2.25 cups and the simmering time to about 15-20 minutes before adding the peas.
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the microwave or on the stovetop.
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