Stir Fried Tuna
|Dry sherry||2 Tablespoon|
|Sesame seeds||1 Tablespoon|
|Salad oil||2 Tablespoon|
|Garlic||1 Clove (5 gm), minced or pressed|
|Minced ginger||1 Tablespoon|
|Cauliflowerets||2 Cup (32 tbs), sliced 1/4 inch thick|
|Chinese five spice powder/1/4 teaspoon each ground cinnamon and ground allspice||1⁄2 Teaspoon|
|Red bell pepper||1⁄2 Cup (8 tbs), diced|
|Green onions||4 , cut into 1-inch lengths|
|Tuna||8 Ounce, sliced 1/4 inch thick (Such As Ahi)|
|Oriental sesame oil||1⁄2 Teaspoon|
|Hot cooked brown rice||1 Cup (16 tbs)|
In a small bowl, stir together cornstarch, water, sherry, and soy sauce; set aside.
Toast sesame seeds in a wide frying pan or wok over medium-high heat until golden (about 4 minutes), shaking pan often.
Pour out seeds and set aside.
Increase heat to high and add 1 tablespoon of the salad oil to pan; when oil is hot, add garlic, ginger, and cauliflower.
Cook, stirring, until cauliflower is tender-crisp to bite (about 4 minutes).
Add five-spice, bell pepper, and onions; cook, stirring, just until onions are bright green (about 1 minute).
With a slotted spoon, transfer mixture to a bowl and set aside.
Add remaining 1 tablespoon salad oil to pan; lay tuna slices in a single layer in pan.
Cook for 30 seconds, then turn slices over and continue to cook until browned on outside but still pink in center; cut to test (about 30 more seconds).
Lift tuna from pan.
Pour cornstarch mixture into pan and bring to a boil, stirring.
Return vegetable mixture and tuna to pan, add sesame oil, and stir gently until hot (about 1 minute).
Spoon rice into 2 bowls; top with tuna mixture and sprinkle with sesame seeds.
Calories 533 Calories from Fat 234
% Daily Value*
Total Fat 27 g41.2%
Saturated Fat 3.1 g15.6%
Trans Fat 0.3 g
Cholesterol 43.2 mg14.4%
Sodium 179.9 mg7.5%
Total Carbohydrates 40 g13.3%
Dietary Fiber 7 g28.1%
Sugars 4.7 g
Protein 33 g66.4%
Vitamin A 92.4% Vitamin C 176.8%
Calcium 13.9% Iron 21.8%
*Based on a 2000 Calorie diet