Wild Rice And Yellow Fin Tuna
A mediterranean dish with flavors featuring rainbow ingredients for a nutritious meal.
Serving size: 4
Ingredients
2 cans of yellowfin tuna
1 tbs olive oil
1 red pepper
1 yellow onion
3 cloves of garlic
1 big tomato cut in small dice or a small can of 8 oz tomato sauce
2 lemons
2 cups of wild rice or brown rice
4 cups of chicken broth or vegetable broth
Fresh parsley
Salt to taste
APPROX. Timing
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Instructions
Prepare the base by chopping the garlic cloves, the green pepper and the onion.
In a large saucepan, put 1 tbs of olive oil and sauté the base. Once is golden, add the tomato, or tomato sauce. Cover and allow to shimmer for five minutes. I usually like to process with an immersion blender and put it aside.
Wash the rice. In the same pan where you have prepared the base that you put aside, put the rice and stir. Add the 4 cups of broth and shimmer for about 20 minutes (check rice cooking instructions)
While rice is cooking 15 minutes in, squeeze the lemons and add the tuna.
Cut some fresh parsley and sprinkle it over the top. Is ready to eat!
Tips and variations
You can do the same dish with chicken wings, and it is delicious. In this case I would cook the wings in the air frier.
Ingredients’ goodness
Rice: A rich source of carbohydrates and a fundamental source of fuel for the body and brain. It provides a quick and easily accessible energy source, making it ideal for athletes and those needing a rapid energy boost. Whole grains like brown rice are high in fiber, which supports a healthy digestive system and promotes regular bowel movements. White rice is easy to digest due to its low fiber content and is often recommended for people with stomach issues, nausea, or heartburn. When cooked rice (both brown and white) is cooled, it develops resistant starch. This prebiotic compound feeds beneficial gut bacteria and can help with fullness and weight management
Considerations for consumption
There are different varieties of rice, particularly whole grains like brown, black, and red rice, offer numerous health benefits, including providing energy, supporting heart and digestive health, and supplying essential vitamins and minerals. While white rice is a more processed, refined grain, it can still be part of a healthy diet, especially if it is enriched with vitamins and consumed in moderation.
Yellowfin tuna: Contains anti-inflammatory omega-3 fatty acids (specifically EPA and DHA), which are associated with reduced risk factors for cardiovascular diseases. A single serving of cooked yellowfin tuna offers a significant amount of high-quality, lean protein, which helps with building and repairing body tissues and muscles. Yellowfin tuna is packed with Vitamin B12, Vitamin D and Vitamin B6. Rich in Selenium that supports immune function and protects against oxidative damage and Potassium that supports healthy blood pressure and plays a role in nerve function.
Considerations for consumption
Because of its rich nutritional profile, yellowfin tuna is considered a "best choice" and can be enjoyed once a week. However, the U.S. Food and Drug Administration (FDA) recommends being mindful of mercury content in fish. Yellowfin tuna has lower mercury levels than some larger tuna varieties like albacore, but it is still important to eat a balanced diet with a variety of protein sources.
Lemon: An excellent source of vitamin C, an antioxidant that supports immune function, collagen production, and protects against cellular damage. The citric acid in lemons stimulates saliva production and gastric juice, which helps improve digestion. The fiber in lemons also promotes regular bowel movements.
Tomatoes: An excellent source of lycopene, a powerful antioxidant that protects cells from damage caused by free radicals. They are also a good source of vitamin C, an essential nutrient for a strong immune system. Tomatoes are a good source of fiber, which aids in digestion and promotes gut health.
When eating tomatoes, consider potential acid reflux symptoms, as their acidity can trigger heartburn in sensitive individuals. Other factors include washing raw tomatoes to remove pesticides and being aware of potential digestive issues like bloating from fructose and lectins. If you have a nightshade sensitivity or take certain medications, like blood thinners, speak with a doctor about potential effects.
Parlsley: An excellent source of vitamins A, C, and K, as well as minerals like calcium, iron, and magnesium.
