Brown Rice with Tuna, Avocado, and Toasted Nori
Brown Rice with Tuna, Avocado, and Toasted Nori
  • prep: 15 min
  • cook: 0 hr
  • total: 15 min
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  • servings:
  • Summary

    With seared tuna, toasted nori, sliced avocado, and brown rice, this dish is like a deconstructed tuna-avocado roll. Substitute your protein of choice for the tuna. Shrimp, salmon, chicken, and tofu all work well.

    Ingredients

    • 1 teaspoon safflower oil
    • 4 pieces (4 ounces each) sustainable sushi-grade tuna (preferably pole/troll yellowfin or albacore; about 1 inch thick)
    • 2 sheets nori
    • 3 tablespoons fresh lemon juice (from 1 1/2 lemons)
    • 3 tablespoons reduced-sodium soy sauce
    • 1 1/2 teaspoons Sriracha (Asian chili sauce)
    • 1 avocado
    • 2 2/3 cups warm cooked short-grain brown rice (from about 1 1/4 cups uncooked)
    • 6 ounces English cucumber, halved and thinly sliced on the bias into half-moons (2 cups)
    • 1/4 cup cilantro sprigs

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 272 % Daily Value *
    • Total Fat: 10 g 15.12%
    • Saturated Fat: 1 g 7.41%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 534 mg 22.27%
    • Calcium: 19 mg 1.93%
    • Potassium: 425 mg 12.14%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 8.82%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 40 g %
    • Dietary Fiber: 6 g 23.85%
    • Sugar: 1 g
    • Protein: 7 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 4.54%
    • Vitamin C 13.11%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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