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American Family Children's Hospital
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Hawaiian-Style Tuna

Share This StoryTuna with a tropical twist. Tuna and pineapple combine to make a delicious and heart-healthy main dish that's easy to prepare any night of the week.

 

Ingredients

1 cup uncooked instant rice
1 tablespoon olive oil
1 medium green bell pepper, diced
1 medium red bell pepper, diced
1 medium yellow bell pepper, diced
1 large red onion, diced
1 pound tuna or halibut
8-ounce can pineapple chunks in their own juice
6 ounces pineapple juice
1 teaspoon ground ginger (optional)

InstructionsEnjoy this recipe with fresh tuna.
  1. Cook rice using package directions, omitting salt and margarine.

  2. Meanwhile, heat a large skillet over medium-high heat. Add oil and swirl to coat bottom of skillet. Cook peppers and onion covered for 12 minutes, or until they begin to wilt, stirring frequently.
  3. Meanwhile, rinse tuna and pat dry with paper towels. Cut tuna into 1-inch strips.
  4. Add tuna, undrained pineapple, and pineapple juice to skillet and cook, uncovered, for 4 to 7 minutes, or until fish flakes easily when tested with a fork.
  5. Reduce heat to low and add rice and ginger, stirring to mix well. Cook, uncovered, for 2 minutes, or until heated through.

Nutrition Information

Per serving
Calories: 330
Total Fat: 4.5g
Saturated Fat: 1g
Trans Fat: 0
Polyunsaturated Fat: 1g
Monounsaturated Fat: 2.5g
Cholesterol: 51mg
Sodium: 51mg
Carbohydrates: 41g
Fiber: 3g
Sugar: 17g
Protein: 30g
Dietary Exchanges: 1 starch, 1 fruit, 2 vegetable, 3 lean meat

 

This recipe is reprinted with permission from the American Heart Association Meals in Minutes Cookbook, Copyright © 2002 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.