Pan-Seared Tuna with Olive-Wine Sauce

Pan-Seared Tuna with Olive-Wine Sauce
Nutritional Info
  • Servings Per Recipe: 0
  • Amount Per Serving
  • Calories: 298.8
  • Total Fat: 7.0 g
  • Cholesterol: 41.7 mg
  • Sodium: 230.0 mg
  • Total Carbs: 21.5 g
  • Dietary Fiber: 2.2 g
  • Protein: 28.9 g

Introduction

An elegant entree of tuna, bathed in an herb-infused white wine sauce, served on a bed of couscous.

Ingredients



  • cooking spray

  • 1 teaspoon fennel seeds

  • 2 garlic cloves, minced

  • 3/4 cup dry white wine

  • 6 tablespoons chopped pitted black olives

  • 3 tablespoons chopped pitted green olives

  • 2 tablespoons fresh lemon juice

  • 1 teaspoon grated orange rind

  • 1/4 teaspoon crushed red pepper

  • 1/4 teaspoon black pepper

  • 1/8 teaspoon salt

  • 2 (6 oz.) tuna steaks (about two inches thick)

  • 2 cups hot cooked couscous

  • orange rind (optional)


Directions

1. Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add fennel seeds and garlic; sauté 3 minutes or until seeds are lightly toasted. Spoon the mixture into a bowl. Add wine, olives, lemon juice, 1 teaspoon orange rind, and red pepper; stir well and set aside.



2. Sprinkle black pepper and salt over tuna. Recoat skillet with cooking spray; place over medium-high heat until very hot. Add tuna; sauté 5 minutes on each side or until medium-rare or to desired degree of doneness. Remove tuna from skillet. Spoon couscous into each of 4 large shallow bowls: arrange tuna to the side. Set aside; keep warm.



3. Add wine mixture to skillet; cook 2 minutes or until sauce is lightly reduced. Pour sauce evenly over steaks. Garnish with orange rind, if desired.



Makes 4 servings (approx 3 oz tuna and 1/2 cup cooked couscous.)

Number of Servings: 0


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