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Healthy Tuna Stir-Fry with Rice
A quick and healthy tuna stir-fry with vegetables and rice, packed with flavor and perfect for weight loss. Onions, bell pepper, and broccoli are cooked with bold spices, then tuna and rice are added with soy sauce and oyster sauce for a satisfying, low-calorie meal.
Ingredients
Ingredients
- 1 tbsp olive oil
- 1 medium onion (chopped)
- 1 medium bell pepper (chopped)
- 150 g broccoli (cut into florets)
- 2 cans (160g each) canned tuna (drained)
- 250 g cooked rice
garnish
- 1 tsp sesame seeds
- 2 stalks spring onion (chopped)
sauce
- 2 tbsp soy sauce
- 1 tbsp oyster sauce
seasoning
- 0.5 tsp chili flakes
- 1 tsp dried parsley
- 1 tsp garlic powder
- 1 tsp paprika
Steps
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1Heat olive oil in a pan over medium-high heat. Add chopped onions, bell pepper, and broccoli.~2 min
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2Season with chili flakes, dried parsley, garlic powder, and paprika. Mix and cook until vegetables are tender.~4 min
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3Add two cans of drained tuna and the cooked rice. Stir everything together.~2 min
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4Add soy sauce and oyster sauce and give it a good mix. Cook for another minute.~2 min
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5Garnish with sesame seeds and spring onion. Serve and enjoy!~1 min
Nutrition (per serving)
420
Calories
38g
Protein
45g
Carbs
7g
Fat
5g
Fiber
Cultural Context
A budget-friendly high-protein meal using canned tuna as the protein source — a popular choice in fitness communities for its convenience, low cost, and impressive protein-to-calorie ratio.
Jalalsamfit
You Need to Try This! Let’s Change the Way You Eat Tuna! #healthyfood #healthyrecipes #recipe