Seared Tuna Steaks with Wasabi–Blueberry Glaze
Seared Tuna Steaks with Wasabi–Blueberry Glaze pairs meaty, just-cooked tuna with a glossy sauce that balances sweet blueberries, soy-driven umami, and a gentle wasabi kick. The contrast of caramelized exterior and tender center makes each bite vibrant and clean. Serve for a summer dinner or a special weeknight meal over hot rice with a sprinkle of furikake and cilantro.
- Prep10 mins
- Cook15 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Seared Tuna Steaks with Wasabi–Blueberry Glaze, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 48 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 7 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 55 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 54
- Heart Health
- 60
- Metabolic
- 22
- Digestive
- 34
- Inflammatory
- 32
- Performance
- 34
- General Wellness
- 1
For the sauce, warm the oil in a small saucepan over medium heat. Add the shallot and cook, stirring occasionally, until softened, 3 to 5 minutes. Add the blueberries, honey, soy sauce, and vinegar. Bring to a boil, then lower the heat and simmer, uncovered, until most of the blueberries have burst, about 5 minutes. Transfer to a medium bowl. Set the bowl in a larger bowl of ice water. Let it cool completely, about 20 minutes. Stir in the wasabi paste.
- 2
Preheat the grill to medium-high heat (375 to 400 degrees F (190 to 200 degrees C)). Pat the tuna steaks dry with paper towels. Season with salt and pepper. Spread the furikake seasoning on a small plate. Roll the edges of the tuna steaks in the furikake to coat.
- 3
Oil the grill grates. Grill the tuna, covered, turning halfway through, about 4 minutes. (The center of the tuna should be pink.) Move the tuna to a cutting board; tent with foil and let stand 5 minutes. Thinly slice the tuna steaks and serve over rice with the sauce. Garnish with cilantro.
- Calories 287.27 kcal Moderate 14%
- Protein 11.63 g Good Source 23%
- Carbohydrate 49.39 g 18%
- Total Fat 4.51 g Moderate 6%
- Saturated Fat 0.5 g Low Source 3%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 13.17 mg Low Source 4%
- Sodium 303.25 mg Moderate 13%
- Dietary Fiber 2.15 g Low Source 8%
- Total Sugars 8.55 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 13.13 mg Low Source 1%
- Iron 1.95 mg Moderate 11%
- Potassium 263.2 mg Low Source 6%
- Vitamin A 63.35 mcg Low Source 7%
- Vitamin C 5.97 mg Low Source 7%
- Vitamin D 0.49 mcg Low Source 2%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Soy 🌱
About This Recipe
Seared Tuna Steaks with Wasabi Blueberry Glaze is made with 13 ingredients and serves 4. It takes about 25 mins and is rated medium. Key ingredients include Black Pepper, Fresh Cilantro, Fresh Yellowfin Tuna, and Frozen Blueberries. Each serving provides about 287.27 kcal, and is a good source of protein.
Recipe Questions
- What is Seared Tuna Steaks with Wasabi–Blueberry Glaze made of?
- The main ingredients are Black Pepper, Fresh Cilantro, Fresh Yellowfin Tuna, Frozen Blueberries, Furikake. The full list of 13 is above.
- How long does it take to make Seared Tuna Steaks with Wasabi–Blueberry Glaze?
- About 25 mins in total: 10 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 287.27 kcal. The full nutrition breakdown is above.
- Is Seared Tuna Steaks with Wasabi–Blueberry Glaze easy to make?
- This recipe is rated medium, with 13 ingredients and 3 steps.
- Is Seared Tuna Steaks with Wasabi–Blueberry Glaze healthy?
- Seared Tuna Steaks with Wasabi–Blueberry Glaze has an easyChef Pro health score of 39/100. Per serving, it provides 287.27 calories and 11.63 g of protein, or 23% of the Daily Value. Worth noting per serving: sodium at 303.25 mg (13% of the Daily Value). It contains Fish and Soy, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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