Citrus Tuna with Brown Rice Pilaf

Edamame is the Japanese word for green soybeans. They're a good source of soy protein, which, studies have shown, may help lower LDL ("bad" cholesterol) levels. Look for them in the freezer section of most grocery and health-food stores, either shelled or in pods. A 16-ounce bag of edamame pods will yield the one cup shelled beans needed for this Citrus Tuna with Brown Rice Pilaf.

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Makes: 4  servings Prep 15 mins Cook 30 mins

Ingredients

  • 1 cup  precooked parboiled brown rice
  • 1 cup  shelled edamame beans
  • 2 cups  reduced-sodium chicken broth, divided
  • 2 tablespoons  olive oil, divided
  • 1 cup  chopped onions
  • 1 pound  mushrooms, chopped
  • 1 teaspoon  chopped fresh thyme
  • 1/2 teaspoon  freshly ground pepper, divided
  • 4 tuna steaks (4 oz. each)
  • 1/4 teaspoon  salt
  • 1 shallot, minced
  • 3/4 cup  dry white wine
  • 1/4 teaspoon  grated orange peel
  • 1 tablespoon  orange juice

Directions

1. In a large saucepan over high heat, stir together rice and edamame beans; add 1-1/2 cups broth and bring to a boil. Reduce heat to medium and cook until liquid is absorbed, 10 minutes.

2. Meanwhile, in a large skillet heat 1 tablespoon olive oil over medium heat. Add onions and cook, stirring often until onions begin to turn translucent, about 5 minutes. Add mushrooms, thyme, and 1/4 teaspoon pepper and cook, stirring often until mushrooms release their liquid, 3 minutes more. Stir into rice, cover and keep warm.

3. Sprinkle tuna with salt and remaining pepper. Heat remaining olive oil in skillet over medium heat; add tuna and cook 3 minutes on one side. Turn and cook until almost cooked through, 1 to 2 minutes more for medium-rare. Transfer tuna to a platter; cover and keep warm.

4. Add shallot to skillet; cook 1 minute at medium heat. Increase heat to high, stir in wine and remaining broth and cook until sauce is reduced to 1/2 cup. Add orange peel and orange juice, and cook 1 minute more. Stir in the juice that has accumulated from the fish. Pour sauce over fish. Serve immediately with rice. Makes 4 servings.

Variation

Make it Kid Friendly:
  • Cook some of the rice without vegetables, and boil a batch of edamame in their pods. Serve the edamame the way many Japanese restaurants do -- in a bowl, sprinkled with salt. Kids will love to pop open the pods and see the beans nestled inside.

Tip

Second-Meal Secret:
  • You can make an Asian-style stir fry with the rice pilaf by tossing in a few drops of sesame oil and red pepper flakes. Serve as a side dish with your next meal.

Tip

Pair it With:
  • Talus 2001 Pinot Noir, California, $8. This light, yet robust red is filled with cherry flavors and adds an acidic zip to the heartiness of the earthy mushrooms and the brown rice.

Nutrition Facts

  • Servings Per Recipe 4
  • cal.(kcal)425,
  • Fat, total(g)16,
  • chol.(mg)43,
  • sat. fat(g)3,
  • carb.(g)33,
  • fiber(g)6,
  • pro.(g)38,
  • sodium(mg)451,
  • Percent Daily Values are based on a 2,000 calorie diet
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