Name: Mediterranean tuna and sardine bowl
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 1/4 cup white rice; 1 cup water; 3/4 tsp salt; 1 large egg; 1 tsp olive oil; 1/2 red bell pepper, diced; 2 oz cremini mushrooms, sliced; 1/4 cup canned cannellini beans, drained and rinsed; 1 (5-oz) can light tuna in water, drained; 1 oz canned sardines in oil, drained and chopped; 1/2 tsp black pepper; 3/4 tsp lemon juice; 1 1/2 tbsp fresh parsley, chopped

Nutrition

Per serving

512 calories

Protein: 42g; 33% of calories
Carbs: 51g; 41% of calories
Fat: 15g; 26% of calories

Instructions

Prep 15 min · Cook 20 min

In a small saucepan, combine the rice, 1/2 cup of the water, and half the salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes.
While the rice simmers, bring the remaining water to a boil in a separate small pot. Carefully lower the egg into the water and simmer for 7 minutes for a jammy yolk. Transfer the egg to a bowl of cold water, peel, and halve. Done when yolk is set but soft, 160°F.
Heat the olive oil in a skillet over medium-high heat. Add the bell pepper and mushrooms. Sauté until the peppers are soft and the mushrooms are browned, about 6 minutes.
Stir the white beans, tuna, and sardines into the skillet. Season with the remaining salt and black pepper. Cook until heated through, about 2 minutes. Stir in the lemon juice and remove from heat.
Fluff the rice and place in a bowl. Top with the fish and vegetable mixture and the halved egg. Garnish with parsley.

Nutrition

Ingredients

Instructions

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