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15-Minute Asian Tuna

Prep and Cook Time: 15 minutes        seared tuna
Ingredients:

    • 4 6 oz tuna steaks
    • 1 TBS fresh lemon juice
    • 1 cup minced scallion
    • 3 medium cloves garlic, pressed
    • 1 TBS minced fresh ginger
    • 2 cups thickly sliced fresh shiitake mushrooms (remove stems)
    • 1 TBS chicken broth
    • 1 cup fresh squeezed orange juice
    • 2 TBS soy sauce
    • 2 TBS chopped cilantro
  • salt and white pepper to taste

 

rhw logoDirections:

  1. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 5 inches from the heat for about 10 minutes to get it very hot.
  2. Press garlic and let sit for 5 minutes to bring out its health-promoting benefits.
  3. Rub tuna with lemon juice and season with a little salt and white pepper. Set aside.
  4. Heat 1 TBS broth in a 10-12 inch stainless steel skillet on the stovetop. Healthy Sauté scallion, garlic, ginger, and mushrooms in broth for about 2 minutes, stirring constantly over medium heat.
  5. Add orange juice and cook for another 2 minutes. Add soy sauce and cilantro.
  6. Using a hot pad, pull out broiler pan and place tuna in hot pan and return pan to broiler. Keep in mind it is cooking rapidly on both sides, so it is done very quickly, usually in 2-3 minutes, depending on thickness.
  7. Place tuna on plates and pour mushroom sauce over each piece. Or you can lay a bed of mushroom sauce on each plate and place tuna on top.

Serves 4

Serve with

  • Napa Cabbage Salad
  • Seaweed Rice

 

15 Minute Asian Tuna
1.00 serving
327.54 grams
Calories: 257
Nutrient Amount DRI/DV
(%)
Nutrient
Density
World’s Healthiest
Foods Rating
selenium 71.81 mcg 130.6 9.2 excellent
vitamin B3 18.10 mg 113.1 7.9 excellent
vitamin B6 1.69 mg 99.4 7.0 excellent
vitamin K 78.25 mcg 86.9 6.1 excellent
protein 42.68 g 85.4 6.0 excellent
vitamin B1 0.84 mg 70.0 4.9 very good
copper 0.53 mg 58.9 4.1 very good
vitamin C 43.52 mg 58.0 4.1 very good
pantothenic acid 2.80 mg 56.0 3.9 very good
phosphorus 377.76 mg 54.0 3.8 very good
vitamin B12 0.88 mcg 36.7 2.6 good
potassium 1088.21 mg 31.1 2.2 good
magnesium 111.20 mg 27.8 2.0 good
vitamin D 100.05 IU 25.0 1.8 good
World’s Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

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