15-Minute Asian Tuna - 16.64g Carbs, 2.15g Fiber, 7.69g Sugar
From: The George Mateljan Foundation - World's Healthiest Foods
Our Quick Broil method of cooking is perfect for preparing seared tuna
as tuna tastes best when not cooked through. The combination of tuna,
shiitake mushrooms, and seasonings 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
4 6 oz tuna steaks
1 Tbsp fresh lemon juice
1 cup minced scallion
3 medium cloves garlic, pressed
1 Tbsp minced fresh ginger
2 cups thickly sliced fresh shiitake mushrooms (remove stems)
1 Tbsp chicken broth
1 cup fresh squeezed orange juice
2 Tbsp tamari (soy sauce)
2 Tbsp chopped cilantro
Salt and white pepper to taste
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 Tbsp broth in a 10-12 inch stainless steel skillet on the
stovetop. Healthy Saute 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.
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.
Serves: 4
Total Weight: 327.54g
Nutrition per Serving:
256.53 Calories, 17.57 Calories from Fat, 4.12 Calories from Saturated Fat,
42.68g Protein, 16.64g Carbs, 2.15g Dietary Fiber, 0.35g Soluble Fiber,
0.77g Insoluble Fiber, 7.69g Total Sugar, 4.95g Monosaccharides,
2.79g Disaccharides, 1.42g Other Carbs, 1.95g Total Fat, 0.46g Saturated Fat,
0.33g Mono Fat, 0.56g Poly Fat, 0g Trans Fatty Acids, 76.55mg Cholesterol
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