Pan-Seared Tuna with Olive-Wine Sauce
Nutritional Info
- Amount Per Serving
- Calories: 298.8
- Total Fat: 7.0 g
- Cholesterol: 41.6 mg
- Sodium: 229.9 mg
- Total Carbs: 21.5 g
- Dietary Fiber: 2.2 g
- Protein: 28.9 g
View full nutritional breakdown of Pan-Seared Tuna with Olive-Wine Sauce calories by ingredient
This is a SparkPeople.com Recipe (what's this)
Introduction
An elegant entree of tuna, bathed in an herb-infused white wine sauce, served on a bed of couscous. 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.)
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.)
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I am trying to get over my irrational fear of cooking fish because I love it just the cooking part is the problem. I eat it as often as I can get someone else to cook it for me or to walk me thru step by step. This looks easy enuff except I need to replace olives (allergy) any suggestions or omit?' - 9/2/11
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