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15-Minute Asian Tuna

Our Quick Broil method of cooking is perfect for preparing seared tuna as tuna tastes best when not cooked through and the combination of tuna, shiitake mushrooms and seasons adds a wonderful Asian flavor to your Healthiest Way of Eating. You will also enjoy an excellent source of health-promoting protein, selenium, vitamin K and niacin.

Prep and Cook Time: 15 minutes 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 tamari (soy sauce) 2 TBS chopped cilantro salt and white pepper to taste

Directions:

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 5-7 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 tamari 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

Healthy Cooking Tips:

Because tuna can get dry when cooked it's important to choose very fresh cuts at least 1 inch thick. Tuna is usually best when cooked medium rare. Stick the tip of a sharp knife into it to check for doneness. It should begin to flake on the outside, but still be reddish and firm in the center. Remove it from the heat slightly before it's cooked to your preference, as it continues to cook after it has been removed from the heat.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 15-Minute Asian Tuna is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

15 Minute Asian Tuna 1.00 serving 327.54 grams 256.53 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating tryptophan 0.47 g 146.9 10.3 excellent selenium 71.81 mcg 102.6 7.2 excellent vitamin K 78.25 mcg 97.8 6.9 excellent vitamin B3 (niacin) 18.10 mg 90.5 6.4 excellent protein 42.68 g 85.4 6.0 excellent vitamin B6 (pyridoxine) 1.69 mg 84.5 5.9 excellent vitamin C 43.52 mg 72.5 5.1 very good vitamin B1 (thiamin) 0.84 mg 56.0 3.9 very good phosphorus 377.76 mg 37.8 2.7 good potassium 1088.21 mg 31.1 2.2 good vitamin B5 (pantothenic acid) 2.80 mg 28.0 2.0 good magnesium 111.20 mg 27.8 2.0 good copper 0.53 mg 26.5 1.9 good vitamin D 100.05 IU 25.0 1.8 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for 15-Minute Asian Tuna

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