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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. The combination of tuna, shiitake mushrooms, and seasonings adds a wonderful Asian flavor to your Healthiest Way of Eating.
15-Minute Asian Tuna Prep and Cook Time: 15 minutes



  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

Nutritional Profile

15 Minute Asian Tuna
1.00 serving
(327.54 grams)
Calories: 257



 vitamin B3113%

 vitamin B699%

 vitamin K87%


 vitamin B170%


 vitamin C58%



 vitamin D25%


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
Calories: 257

Nutrient Amount DRI/DV
World's Healthiest
Foods Rating
selenium 71.81 mcg 131 9.2 excellent
vitamin B3 18.10 mg 113 7.9 excellent
vitamin B6 1.69 mg 99 7.0 excellent
vitamin K 78.25 mcg 87 6.1 excellent
protein 42.68 g 85 6.0 excellent
vitamin B1 0.84 mg 70 4.9 very good
copper 0.53 mg 59 4.1 very good
vitamin C 43.52 mg 58 4.1 very good
pantothenic acid 2.80 mg 56 3.9 very good
phosphorus 377.76 mg 54 3.8 very good
vitamin B12 0.88 mcg 37 2.6 good
magnesium 111.20 mg 26 1.9 good
vitamin D 100.05 IU 25 1.8 good
potassium 1088.21 mg 23 1.6 good
World's Healthiest
Foods Rating
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%

In-Depth Nutritional Profile for 15-Minute Asian Tuna

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