Tuna From Can To Frying Pan Recipe

Cook Time: 15 minutes

Recipe for Steamed Broccoli with Tuna and Teriyaki Sauce

Original Recipe Yield: 2 servings

Ingredients:

• 2 cups broccoli florets
• 2 tablespoons butter
• Salt and pepper, to taste
• 1 (5 ounce) can tuna packed in oil, drained
• 1 tablespoon teriyaki sauce
• 1 pinch garlic powder

Directions:

1. Place a steamer insert into a saucepan and fill it with water just below the bottom of the steamer. Cover and bring the water to a boil over high heat.
2. Once the water boils, add the broccoli florets. Steam the broccoli for 2 to 6 minutes, depending on the size of the florets, until just tender.
3. Remove the broccoli from the steamer and transfer it to a serving bowl. Toss with butter, adding salt and pepper to taste.
4. In a skillet, heat the drained tuna, teriyaki sauce, and garlic powder over medium heat. Stir occasionally and cook until the tuna is heated through, about 5 minutes.
5. Pour the heated tuna mixture over the steamed broccoli. Serve immediately.

Nutrition Facts (per serving):

Calories	269
Total Fat	17g
Saturated Fat	8g
Cholesterol	42mg
Sodium	683mg
Total Carbohydrates	8g
Dietary Fiber	2g
Total Sugars	3g
Protein	22g
Vitamin C	79mg
Calcium	56mg
Iron	2mg
Potassium	440mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Quick, simple, and surprisingly tasty, this Tuna From Can To Frying Pan recipe is perfect for busy weeknights. It features pantry staples like canned tuna, teriyaki sauce, and broccoli, yet comes together in under 25 minutes. Here is the story behind this easy meal and why it has become a favorite for many.

History of the Dish

The concept of canned tuna dates back to the early 20th century, when it was first commercially produced in the United States and became an inexpensive protein source. Over the years, canned tuna became a pantry staple in many households, particularly for quick meals. The dish itself, combining tuna with vegetables and simple seasonings like teriyaki sauce, is a modern take on a quick and satisfying meal, popular in households across North America and beyond. It's a great example of how home cooks use minimal ingredients to create flavorful dishes with little effort.

Regional Variations

While the base recipe for this dish is fairly universal, regional variations exist depending on local ingredients and flavors. In Japan, canned tuna is often used in rice bowls, such as "donburi," where its paired with soy sauce or teriyaki. In Mediterranean countries, olive oil-packed tuna might be used instead, and sometimes combined with olives, capers, and fresh herbs. Some people add a squeeze of lemon or top the dish with fresh herbs for an extra zing, showcasing the versatility of this simple dish.

How It Differs from Similar Dishes

What sets this dish apart from other canned tuna recipes is the method of cooking the tuna in a frying pan with teriyaki sauce and garlic powder, which transforms its flavor from the typical "canned" taste to something much closer to a grilled tuna steak. Unlike tuna salad or tuna casserole, this recipe focuses on the natural flavor of the tuna, giving it a savory depth and a hint of sweetness from the teriyaki sauce. The addition of steamed broccoli complements the dish with a nutritious, fresh crunch.

Where It's Typically Served

This dish is a casual, quick meal that is perfect for a family dinner or a solo lunch. It is commonly served as a weekday meal when time is short, but it can also be enjoyed as part of a larger meal spread in more relaxed settings. It pairs wonderfully with steamed rice, or for a lighter version, you can serve it with a side salad or roasted vegetables. In some households, its a go-to comfort meal, while in others, it is an easy way to get kids to eat their vegetables.

Interesting Facts

• Canned tuna has been a dietary staple in the U.S. since the early 20th century, and its a key part of the American diet, especially during the Great Depression due to its affordability and long shelf life.
• Tuna, when packed in oil, has a richer flavor and a smoother texture compared to the water-packed version. The oil adds flavor and moisture, making it perfect for frying.
• Teriyaki sauce, used in this recipe, originated in Japan and is made from soy sauce, mirin (sweet rice wine), and sugar. It adds a delicious sweet-salty contrast to the tuna.
• Broccoli, one of the main ingredients in this recipe, is not only healthy but also packs a punch when it comes to vitamins. A single serving can provide over 100% of your daily recommended intake of Vitamin C!

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