portuguese

Tomato Rice with Seared Tuna and Herb Oil

Name: Tomato Rice with Seared Tuna and Herb Oil
Yield: 1 serving
Cuisine: portuguese
Ingredients: 162 g tuna steak; 63 g long-grain rice, dry; 16 g olive oil; 54 g onion, diced; 5 g garlic, minced; 16 g tomato paste; 162 g crushed tomatoes; 198 g water; 7 g fresh parsley, chopped; 11 g lemon juice; 2 g salt; 0.45 g black pepper

This simmered dish pairs tuna steak with long-grain rice, dry, tomato paste and onion, diced. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch Dinner

Medium

Balanced High satiety Heart friendly High protein Pescatarian Gluten free

Set your calorie target 650 kcal

300 kcal 2000 kcal

Build a meal plan

Estimated macros per portion

48 g Protein

73 g Carbohydrates

18 g Fat

6 g Fiber

Tomato Rice with Seared Tuna and Herb Oil

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

162g tuna steak 177 kcal
63g long-grain rice, dry 230 kcal
16g olive oil 141 kcal
54g onion, diced 22 kcal
5g garlic, minced 7 kcal
16g tomato paste 13 kcal
162g crushed tomatoes 52 kcal
198g water 0 kcal
7g fresh parsley, chopped 2 kcal
11g lemon juice 3 kcal
2g salt 0 kcal
0g black pepper 1 kcal

Cooking instructions

long-grain riceolive oilonion
Rinse the rice briefly. Heat half the olive oil in a small pot over medium heat and saute the diced onion 2-3 minutes.
long-grain ricegarlictomato pastecrushed tomatoes
Stir in garlic and tomato paste for 30 seconds. Add rice and stir 1 minute to coat.
long-grain ricecrushed tomatoeswatersaltblack pepper
Add crushed tomatoes and water, season with salt and pepper, and simmer covered 14-16 minutes until rice is tender. Rest 5 minutes.
tuna steaklong-grain ricesaltblack pepper
While rice cooks, pat tuna dry and season with salt and pepper. Sear in a hot pan 1-2 minutes per side (for medium-rare) or longer to preference.
tuna steaklong-grain riceolive oilcrushed tomatoesfresh parsleylemon juice
Stir chopped parsley and lemon juice into the remaining olive oil. Fluff the tomato rice, plate with tuna on top, and drizzle with herb oil.