Tuna is one of the prize catches along Galicia’s rocky coastline. For this Galician dish, I have used fresh tuna, which gives a delicious flavor, though you could use Spanish canned white tuna.
The yellow rice calls for saffron, which is another specialty of Spain and can be found in most markets. Although it’s expensive, you will only need a small amount to give the rice a delicate flavor. Bijol or turmeric can be substituted.
Helpful hints:
■ To save preparation time, buy diced onion and tomato in the produced section of the market.
■ Cut vegetables into small pieces — about ½-inch cubes — for quick cooking.
■ Onions and garlic are used in both recipes. Prepare both amounts at one time and divide accordingly.
Quick fix:
■ Preheat oven to 350 degrees.
■ Start rice first.
■ While rice cooks, make zucchini and tuna.
■ Warm bread.
Spanish tuna and zucchini
¾ pound fresh tuna
¼ cup water
1½-cups washed and diced zucchini
1½-cups diced tomato
1 cup diced onion medium onion
2 teaspoons minced garlic
¾ cup cubes green bell pepper
1 tablespoon olive oil
Salt and freshly ground black pepper
Heat a medium-size nonstick skillet over medium-high heat. Add the tuna and brown on both sides, about 3 minutes. Remove to a cutting board and add water to skillet. Add zucchini, tomatoes, onion and garlic and cook until vegetables are very soft but not brown, about 5 minutes.
Cut tuna into bite-size pieces and add to skillet with green pepper. Cook another 5 minutes. Add oil, and salt and pepper to taste. Blend thoroughly. Serve over yellow rice.
Yield 2 servings. Nutrition per serving: 331 calories (25 percent from fat), 9.1 grams fat (1.5 grams saturated, 3.6 grams monounsaturated), 78 milligrams cholesterol, 43.6 grams protein, 18.9 grams carbohydrates, 4.6 grams fiber, 80 milligrams sodium.
Yellow rice
1¾-cups fat free, no-salt added chicken broth, divided use
1 cup diced onion
1 teaspoon minced garlic
2 teaspoons olive oil
½ cup long-grain white rice
¼ teaspoon saffron
Salt and freshly ground black pepper
Heat ¼ cup chicken broth in a nonstick skillet. Add onion and saute 5 minutes without browning. Add garlic and cook another minute. Add oil and rice. Saute rice about a minute and add remaining chicken broth. Add saffron. Bring to a simmer, cover and cook gently 15 minutes or until liquid is absorbed and rice is cooked. Add salt and pepper to taste.
Yield 2 servings. Nutrition per serving: 263 calories (17 percent from fat), 4.9 grams fat (0.8 grams saturated, 2.3 grams monounsaturated), no cholesterol, 8.8 grams protein, 46.4 grams carbohydrates, 2.1 grams fiber, 69 milligrams sodium.
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