|Nutritional Guidelines (per serving)|
|Servings: 4 Portions (4 Servings)|
|Amount per serving|
|% Daily Value*|
|Total Fat 6g||8%|
|Saturated Fat 1g||4%|
|Total Carbohydrate 4g||2%|
|Dietary Fiber 1g||3%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
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."
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.
- It tastes best if you don't cook the cabbage too long to preserve the crunchiness.
- To boost the protein and add an extra dimension, add a scrambled egg.
- 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.
- Instead of canned tuna, you might consider the same dish, but with fresh Ahi tuna: 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.