Pan-Seared Tuna with Olive-Apple Juice Sauce
- Number of Servings: 1
Ingredients
cooking spray 1 teaspoon fennel seeds 2 garlic cloves, minced 1/2 cup apple juice 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)
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 apple juice, 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 apple juice 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.
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 apple juice 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.
Nutritional Info Amount Per Serving
- Calories: 279.9
- Total Fat: 6.7 g
- Cholesterol: 41.6 mg
- Sodium: 267.1 mg
- Total Carbs: 24.6 g
- Dietary Fiber: 1.9 g
- Protein: 28.8 g
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