Tuna With Vegetables And Linguine

Total Time: 35 mins Preparation Time: 15 mins Cook Time: 20 mins

Ingredients

• Servings: 4
• 12 ounces tuna steaks (fresh or frozen, 1 inch thick) or 12 ounces fillets (fresh or frozen, 1 inch thick)
• 1/2 cup dry wine
• 1 teaspoon dried thyme, crushed
• 1/2 teaspoon salt
• 1/8 teaspoon crushed red pepper flakes, to 1/4 teaspoon
• 1 tablespoon cooking oil
• 2 garlic cloves, minced
• 2 cups broccoli florets
• 1 large sweet pepper, cut into julienne stripes (1 1/2 cups, red or green)
• 8 ounces linguine, cooked and drained
• 3/4 cup finely shredded romano cheese or 3/4 cup parmesan cheese

Recipe

• 1 thaw fish, if frozen.
• 2 cut into 1-inch cubes.
• 3 discard any skin and bones.
• 4 set aside.
• 5 for sauce, in a small bowl stir together wine, thyme, salt, and crushed red pepper.
• 6 set aside.
• 7 pour cooking oil into a wok or large skillet. (add more oil as necessary during cooking).
• 8 preheat over medium-high heat.
• 9 stir-fry garlic in hot oil for 15 seconds.
• 10 add broccoli; stir-fry for 2 minutes.
• 11 add sweet pepper; stir-fry for 1 to 2 minutes more or till vegetables are crisp-tender.
• 12 remove vegetables from the wok.
• 13 add tuna to the hot wok.
• 14 stir-fry for 3 to 6 minutes or till tuna flakes easily, being careful not to break up pieces.
• 15 return cooked vegetables to the wok.
• 16 stir sauce.
• 17 add sauce to the wok.
• 18 add cooked linguine.
• 19 gently toss all ingredients together to coat with sauce.
• 20 cook and stir 1 to 2 minutes more or till heated through.
• 21 remove from heat.
• 22 serve immediately.
• 23 sprinkle each serving with romano or parmesan cheese.
• 24 nutrition information per serving: 512 calories, 38 g protein, 51 g carbohydrate, 15 g fat (5 g saturated fat), 57 mg cholesterol, 574 mg sodium, 517 mg potassium.