Tuna with Oranges & Shiitakes

From EatingWell: March/April 1993

Orange and shiitakes are a delicious combination for fresh tuna. Make it a meal: Ginger Fried Rice is a delicious accompaniment.

Makes: 4 servings

Active Time: 30 minutes

Total Time: 40 minutes

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

2 navel oranges
1/4 cup orange juice concentrate
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
1 teaspoon reduced-sodium soy sauce
2 cloves garlic, minced
1/4 teaspoon freshly ground pepper
1 pound 3/4-inch-thick tuna steak, cut into 4 portions
4 ounces shiitake mushrooms, stems removed, thinly sliced (2 cups)

Preparation

Preheat oven to 400°F. Prepare 4 pieces of parchment paper or foil for papillotes (see Tip).
Remove skin and white pith from the oranges, using a sharp knife. Cut the segments away from their surrounding membranes. Squeeze any remaining juice from the membranes into a small bowl. Stir in orange juice concentrate, thyme, soy sauce, garlic and pepper.
Open the papillotes and place a piece of tuna on one half of each opened paper heart. Distribute mushrooms and orange sections over the tuna. Spoon orange juice mixture over top. Seal the packages and place them on a baking sheet. Bake until the packages have puffed, 10 to 12 minutes. (You may want to open one package to check that the tuna flesh is opaque.) Transfer the packages to individual plates; let each diner open his or her own package.

Tips & Notes

To prepare a papillote: Cut a piece of parchment paper or foil about 12 inches by 16 inches. Fold in half an 8-by-12-inch rectangle, then cut into a half-heart shape as you would a Valentine.

Nutrition

Per serving: 205 calories; 1 g fat ( 0 g sat , 0 g mono ); 51 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 28 g protein; 2 g fiber; 89 mg sodium; 785 mg potassium.

Nutrition Bonus: Vitamin C (114% daily value), Folate (15% dv), Potassium (22% dv), Magnesium (19% dv), Selenium (70% dv).

Carbohydrate Servings: 1

Exchanges: 1 fruit, 1/2 vegetable, 31/2 very lean meat

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