Pan-Seared Tuna with Olive-Wine Sauce for Two
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
Cooking spray˝ teaspoon fennel seeds1 garlic cloves, minced1/3 cup dry white wine3 tablespoons chopped pitted black olives1 ˝ tablespoons chopped pitted green olives1 tablespoon fresh lemon juice˝ teaspoon grated orange rind1/8 teaspoon crushed red pepper1/8 teaspoon black pepper1/8 teaspoon salt2 (4 oz.) tuna steaks (about two inches thick)1 cups hot cooked couscousOrange rind (optional)
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, orange rind, and red pepper; stir well and set aside.
2. Sprinkle black pepper and salt over tuna. Spray the 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 as deisred. Remove tuna from skillet. Spoon couscous into each of two large shallow bowls: arrange tuna to the side. Set aside; keep warm.
3. Add wine mixture to skillet; cook 2 (two) minutes or until sauce is lightly reduced.
4. Pour sauce evenly over steaks. Garnish with additional orange rind, if desired.
Serving Size: Makes 2 servings (approx 4 oz tuna and ˝ cup cooked couscous.)
2. Sprinkle black pepper and salt over tuna. Spray the 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 as deisred. Remove tuna from skillet. Spoon couscous into each of two large shallow bowls: arrange tuna to the side. Set aside; keep warm.
3. Add wine mixture to skillet; cook 2 (two) minutes or until sauce is lightly reduced.
4. Pour sauce evenly over steaks. Garnish with additional orange rind, if desired.
Serving Size: Makes 2 servings (approx 4 oz tuna and ˝ cup cooked couscous.)
Nutritional Info Amount Per Serving
- Calories: 331.3
- Total Fat: 7.2 g
- Cholesterol: 60.0 mg
- Sodium: 549.5 mg
- Total Carbs: 22.5 g
- Dietary Fiber: 2.6 g
- Protein: 35.2 g
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