Tuna Fried Rice

I swear, when I gave this dish to a group of four toddlers and preschoolers for the first time, I was pleasantly surprised by the result.  Not only did ALL of them finished their serving, but 3 asked for seconds!!  If you want to introduce tuna to a child, try this first!  I believe the soy sauce is the key because it masks the taste of the tuna. Additionally, the super sweet corn adds a nice contrast to the saltiness of the dish, and all the children can taste is deliciousness.

Note:  Tuna, while nutritious, contains some amount of mercury and should be eaten in limited quantities.  This recipe uses only one 5 oz. can of tuna for about 10 half cup servings, therefore, I feel comfortable serving this once or twice a month.  The American Pregnancy Association’s web page has recommendations on portion size and frequency of tuna consumption.

Tuna Fried Rice

4 cups refrigerated cooked rice

1 5-oz. canned tuna, drained and flaked with fork

2 eggs

1 tbsp. milk

3/4 cup super sweet canned corn, drained

3 tbsp. cup finely chopped scallion (greens only)

1/4 tsp. garlic powder

1/2 tsp. salt

1/4 tsp. pepper

1 tbsp. soy sauce

olive oil

Heat a large skillet on medium heat. Coat the bottom of pan with oil.  In a small bowl, whisk milk and eggs.   Add to skillet, allow bottom of eggs to set and become lightly golden, about 2 minutes.  Flip eggs over and cook for about 15 seconds.  Remove from heat and  chop eggs using spatula.  Transfer to a plate.

To the same pan, on medium high heat, add oil to coat bottom.  Add scallion, stirring for 2 minutes.  Add rice, corn, garlic powder, salt, pepper, and soy sauce.  Stir until heated through, about 2 minutes.  Add tuna and eggs, gently stirring for another 2 minutes.  Serve.

Fish in a Bowl

Kids I know who don't eat fish like this dish.  Why?  Because it looks unassuming so they are not afraid to try it.  Once they have taken a bite, they realize that it really does taste good.  Every child who eats rice has eaten this dish for me.  Using a mild white fish allows it to blend into the rice, introducing children to the flavor of fish without it being overpowering.  Increase the amount of fish as the child acquires a taste for it.

When it comes to cooking rice, in my opinion, the best way is to use a rice cooker.  It’s foolproof!  But, there were times that I wanted to challenge myself by making it from scratch.  It has always proven to be a gamble, often times with disastrous results…too crunchy, too dry, too wet, or too sticky.  I finally figured the method that worked best for me.  The trick is to use a heavy bottom pan with a tight fitting lid and just the right amount of heat.

Fish in a Bowl

 4 oz. haddock, pat dried

1/8 cup flour

1/4 tsp. salt

1/4 tsp. pepper

1/4 tsp. garlic powder

1/4 tsp. onion powder

1 cup uncooked rice

2 cups water

1 tsp. olive oil

1 generous tbsp. margarine

Salt to taste

Bring water to a hard boil.  Turn heat down to medium low to low range.  Add rice and stir for 30 seconds.  Cover and simmer for 20 minutes.  DO NOT OPEN LID!  Turn off heat, allow to sit for 5 minutes, and fluff with a fork. 

Combine flour, 1/4 tsp. salt, pepper, garlic and onion powder on a plate.  Dredge fish in flour mixture and pat off excess.  Heat a small frying pan on medium high heat and add olive oil.  Add fish and sear till golden brown, about 3 minutes on each side depending on thickness. 

Flake fish into fine pieces using two forks.  Stir into rice.  Season with margarine and salt to taste.