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Seared Ahi with Brown Rice and Pineapple-Ginger Broth Recipe

Seared Ahi with Brown Rice and Pineapple-Ginger Broth Recipe

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Seared Ahi with Brown Rice and Pineapple-Ginger Broth

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Ingredients

Count

Nutrition

350

Calories

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Ingredients:

Serving

1 7- to 8-inch sheet dried kombu ( kelp)
7 cups water
1/2 cup dried bonito shavings
2 tbsp mirin ( sweet japanese rice wine)
4 1/2 tsp tamari soy sauce
1 1/2 tsp rice vinegar
1 tsp sugar
3/4 tsp salt
5 tsp frozen pineapple-orange juice concentrate
1 tbsp grated peeled fresh ginger
6 tsp olive oil
10 green onions, trimmed, cut into 1-inch lengths
4 4- oz ahi tuna steaks
2 cups freshly cooked brown rice

Directions:

Soak kombu in 1 cup water at least 2 hours or overnight. Drain. Bring kombu and 6 cups water to boil in large saucepan. Remove kombu; discard. Add bonito; boil 2 minutes. Remove from heat; let sit 5 minutes. Mix in mirin, 1 1/2 teaspoons tamari, vinegar, sugar, and salt. Strain into medium saucepan. Add juice concentrate, ginger, and 3 teaspoons tamari; bring to simmer. Set broth aside.
Heat 4 teaspoons oil in large nonstick skillet over medium-high heat. Add onions; sauté 2 minutes. Transfer to bowl. Heat 2 teaspoons oil in same skillet over high heat. Add tuna; sear 2 minutes per side.
Meanwhile, bring broth to simmer. Mound 1/2 cup rice in each of 4 shallow soup bowls. Ladle 3/4 cup broth around rice in each bowl. Top rice with ahi and onions.
*Available at Japanese markets and specialty foods stores, and in the Asian foods section of some supermarkets.
Per serving: calories, 312; total fat, 9 g; saturated fat, 2 g; cholesterol, 56 mg Nutritional analysis provided by Bon Appétit

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	350.33 Kcal (1467 kJ)
Calories from fat	79.87 Kcal
		% Daily Value*
Total Fat	8.87g	14%
Cholesterol	49.9mg	17%
Sodium	876.14mg	37%
Potassium	187.09mg	4%
Total Carbs	31.81g	11%
Sugars	7.91g	32%
Dietary Fiber	2.65g	11%
Protein	32.32g	65%
Vitamin C	25mg	42%
Iron	0.5mg	3%
Calcium	72.8mg	7%

Amount Per 100 g
Calories	45.95 Kcal (192 kJ)
Calories from fat	10.48 Kcal
		% Daily Value*
Total Fat	1.16g	14%
Cholesterol	6.54mg	17%
Sodium	114.91mg	37%
Potassium	24.54mg	4%
Total Carbs	4.17g	11%
Sugars	1.04g	32%
Dietary Fiber	0.35g	11%
Protein	4.24g	65%
Vitamin C	3.3mg	42%
Iron	0.1mg	3%
Calcium	9.5mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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