Japanese Sesame Ginger Tuna with Broccoli and Chard
278
Calories
44g
Protein
20g
Carbs
0g
Fat
Japanese Sesame Ginger Tuna with Broccoli and Chard. A filling japanese plate built around fish and plenty of broccoli.
Kcal 278 · Protein 44 g · Carbs 20 g · $ 4.00 per serving
Protein 44g · Carbs 20g · Fat 0g
10 min
Prep
16 min
Cook
$ 4
Per Plate
278
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 5 oz tuna
- 1.5 cups cooked broccoli (from 1.95 cups raw)
- 1 cups cooked chard (from 3 cups raw)
- 1 tbsp low sodium tamari
- 1 tbsp rice vinegar
- 1 tbsp grated ginger
- 2 cloves garlic, minced
- 1 cup water
- 1 scallion, sliced
- 10 oz tuna
- 3 cups cooked broccoli (from 3.875 cups raw)
- 2 cups cooked chard (from 6 cups raw)
- 2 tbsp low sodium tamari
- 2 tbsp rice vinegar
- 2 tbsp grated ginger
- 4 cloves garlic, minced
- 2 cups water
- 2 scallion, sliced
- 20 oz tuna
- 6 cups cooked broccoli (from 7.8 cups raw)
- 4 cups cooked chard (from 12 cups raw)
- 4 tbsp low sodium tamari
- 4 tbsp rice vinegar
- 4 tbsp grated ginger
- 8 cloves garlic, minced
- 4 cups water
- 4 scallion, sliced
- 30 oz tuna
- 9 cups cooked broccoli (from 11.7143 cups raw)
- 6 cups cooked chard (from 18 cups raw)
- 6 tbsp low sodium tamari
- 6 tbsp rice vinegar
- 6 tbsp grated ginger
- 12 cloves garlic, minced
- 6 cups water
- 6 scallion, sliced
- 40 oz tuna
- 12 cups cooked broccoli (from 15.6 cups raw)
- 8 cups cooked chard (from 24 cups raw)
- 8 tbsp low sodium tamari
- 8 tbsp rice vinegar
- 8 tbsp grated ginger
- 16 cloves garlic, minced
- 8 cups water
- 8 scallion, sliced
Before You Start
Cut the broccoli into even florets and pat the tuna dry before it goes in the pan.
How To Make It
- Simmer the water, tamari, rice vinegar, ginger, and garlic in a wide pan for 2 minutes until fragrant.
- Add the broccoli and steam covered for 6 minutes until bright green and fork tender.
- Stir in the chard and cook for 3 minutes until the leaves wilt and stems soften.
- Push the vegetables aside, lay in the tuna, and cook for 4 minutes total, turning once, until it reaches 145°F and is opaque.
- Slice the tuna, plate it with the vegetables, and top with scallion.
Fix It: If the tuna cooks too fast, lower the heat so the inside reaches 145°F without drying out.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 16 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories278
- Protein44g
- Carbs20g
- Fat0g
- Fiber8g
- Sodium1335mg
Bonus Benefits
- A Healthy Weight
- Eating Well
- Steady Energy
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Broccoli: fiber and sulforaphane, reported to back up your body's cleanup crew.
Garlic: allicin, reported to look after your heart.
Broccoli: fiber and sulforaphane, reported to back up your body's cleanup crew.
Garlic: allicin, reported to look after your heart.
Tools For This Recipe
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