Mushroom-Bok Choy Albacore Tuna

Tuna’s a tricky one. It might be tasty but it’s rarely sustainable and always full of mercury, making it firmly an ‘occasional’ fish unlike nearly all of its brethren. However, there are some ways to eat this fish sustainably and as long as you don’t enjoy it too often you’ll be safe on the mercury side as well! This recipe certainly brings you one quite delicious option.

I hadn’t made bok choy before this meal, though I had often enjoyed it at Asian restaurants. I was excited to give it a whirl and after making it I’ll definitely be turning this way again. It’s inexpensive, easy to prepare, and super tasty. It’s also full of nutrients, such as Vitamin A, Vitamin C, Vitamin K, potassium, and calcium. So give it a whirl and let me know what you think! Or, if you’ve made it before, let us know other tasty ways to try it in the comments.

Difficulty: medium
Time: 40 min



Mushroom-Bok Choy Albacore Tuna
Ingredients:
1 tbsp olive oil
10 oz shiitake mushrooms, sliced
¼ c rice vinegar
1 tbsp sesame oil
1 large bok choy, chopped
2 tsp sesame seeds
2 tbsp low-sodium soy sauce
12 oz albacore tuna
½ tsp black pepper
2 tbsp fresh cilantro, chopped
2 c basmati rice, freshly cooked

Note: Please scroll through the ingredient list above and note the last one. Make sure to prepare your basmati rice so that it finishes along with the rest of the meal!

Now, for the rest…

Get a large pan heating over medium high heat. Add half of the olive oil (1.5 tsp) and swirl to coat. Let it heat for a minute or two and then add the mushrooms. Saute for 5-7 minutes or until nearly cooked. Add about 2 tbsp water plus the rice vinegar. Stir well and then bring the mixture to a boil. Let it boil for about 2 minutes (the liquid should be nearly but not quite gone) and then remove the mushrooms from the heat. Put them aside in a bowl for now.

Return the pan to the heat. Add the sesame oil, swirling again to coat. Add the chopped bok choy. Cook for about 7 minutes, stirring to keep from burning. The cooking time may vary depending on the size of the pieces. It should start to wilt and shrink in size.

Add the sesame seeds and soy sauce. Stir well. Combine this mixture with the mushroom mix and toss well. Keep warm but set aside.

Finally, turn back to your pan for once last time. Add the remaining olive oil, swirling to coat. Add the tuna and sprinkle on the black pepper. Cook for 4-5 minutes on each side (or less if you like your tuna rather raw.)

Serve the fish over the rice and topped with the mushroom-bok choy mixture. Enjoy!

Servings: 2
Serving size: 6 oz fish, 1 cup rice, and 1.5 c veggies
Nutrition: calories 656; carbs 50g; fat 26g; protein 45g; sodium 715mg; iron 15mg