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15 Minute Asian Tuna

Tuna is a perfect fish to serve with Asian spices. This dish is a great complement of flavors. It is light, yet very tasty, adding a slight bit of sweetness from the orange juice. It is done in just 15 minutes so you can enjoy a healthy dish with minimal effort. Using our Healthy Sauté cooking method gives you a healthier way to make this delicious sauce without using heated oils.

15 Minute Asian Tuna Prep and Cook Time: 15 minutes

Ingredients:
4 6oz tuna steaks
1 TBS fresh lemon juice to rub on tuna
1 cup minced scallion
3 medium cloves garlic pressed
1 TBS minced fresh ginger
2 cups thick 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 pepper to taste

Directions:


  1. Rub tuna with lemon juice and season with a little salt and white pepper. Set aside.
  2. Heat 1 TBS broth in a 10-12 inch non-stick skillet. >Healthy Sauté scallion, garlic, ginger and
    mushrooms in broth for about 2 minutes, stirring constantly over medium heat.
  3. Add orange juice and cook for another 2 minutes, and add rest of ingredients.
    5. While sauce is simmering, preheat another non-stick skillet big enough to hold tuna over medium high heat for 3-4 minutes and place tuna in it. Cook for about 1˝ -2 minutes and turn. Cook for another 1˝ -2 minutes. This is our a href="genpage.php?tname=recipe&dbid=159">(Stovetop Searing) cooking method. Place on plates and pour mushroom sauce over each steak. Or you can lay a bed of mushroom sauce on each plate and place tuna on top.

    Serving suggestions:
    Serve with

Healthy Cooking Tips: Because tuna can get dry when cooked it’s important to choose very fresh cuts at least 1 inch thick. Yellowfin tuna is a good type for this dish. Because heat varies in stoves check for doneness only about 30 seconds after turning. Tuna is usually best, cooked medium rare. Stick the tip of a sharp knife 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. This recipe is designed to make the sauce first in a separate pan so the tuna doesn’t get cold while waiting for the sauce as it takes a few minutes to reduce. For the freshest results, cook the tuna while the sauce is reducing. Make sure your pan is preheated well for the tuna to seal in its moisture. For the best tasting sauce it is worth squeezing your own fresh orange juice and straining it.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

15 Minute Asian Tuna
1.00 serving
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
sodium 576.21 mg 24.0 1.7 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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For education only, consult a healthcare practitioner for any health problems.

 

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