|Nutritional Guidelines (per serving)|
Here's a cheap, quick, easy, healthy and delicious Japanese dish of cabbage cooked with canned tuna. There's less hassle in preparations, and of course less time in cooking. It’s a perfect meal that leaves your belly full and your wallet full.
When you are looking for canned tuna, you might bear this in mind: according to the Monterey Bay Aquarium's Seafood Watch: "Skipjack tuna caught with troll or pole-and-line gear receives a “Best Choice” recommendation because there is little or no bycatch associated with this collection method."
To boost the protein and add an extra dimension, add a scrambled egg.
And a hint: It tastes best if you don't cook the cabbage too long to preserve the crunchiness.
A Salad Instead
You can always make a salad with the cabbage and canned tuna instead of a stir-fry. Shred the tuna with a fork chop the cabbage, add minced chives, salt, and pepper, and mix with mayonnaise or Greek yogurt with light sour cream. For extra zest, add a thinly sliced jalapeño and green apple.
Using Fresh Tuna
Instead of canned tuna, you might consider the same dish, but with fresh Ahi tuna. Here's an overview of that recipe variation:
In a small bowl, stir together the soy sauce, mirin, honey and sesame oil. Divide into two equal parts. Stir the rice vinegar into one part and set aside as a dipping sauce. Spread the sesame seeds out on a plate. Coat the tuna steaks with the remaining soy sauce mixture, then press into the sesame seeds to coat. Heat olive oil in a cast iron skillet over high heat until very hot. Place steaks in the pan, and sear for about 30 seconds on each side.
Heat vegetable oil in a large skillet and saute onion on medium-high heat until softened.
Add cabbage and stir-fry until softened.
Add tuna and stir well with vegetables.
Season with soy sauce to your preference.