Pan-Seared Tuna with Olive-Wine Sauce

Pan-Seared Tuna with Olive-Wine Sauce RECIPE

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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.)

TAGS:  Fish |

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Member Ratings For This Recipe


  • Incredible!
    24 of 24 people found this review helpful
    This was a huge hit! I served it on plates of fresh baby spinach. It's a perfect blend of some of my favorite ingredients along with a couple I wouldn't have thought to put together. - 5/16/09

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  • O.K.
    18 of 26 people found this review helpful
    Too much work for little flavor return. Grilled tuna with seasonings would be as good or better. - 1/23/09

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  • Very Good
    15 of 16 people found this review helpful
    I readapted it to low carb, no couscous, baby green mix instead. It wasn't that much work for a really nice piece of fish. I know I will do it again. - 7/27/09

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  • Incredible!
    12 of 15 people found this review helpful
    Fantastic recipe! I didn't have the orange peel so I'll try that next time but it was fabulous anyway. - 11/24/07

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  • Very Good
    11 of 11 people found this review helpful
    This is a delicious recipe without The white wine. - 2/22/09

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  • 10 of 11 people found this review helpful
    Excellent recipe. I omitted the orange peel but added some feta cheese. Served it with a Greek salad and it was a success. - 8/1/09

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  • Incredible!
    8 of 10 people found this review helpful
    Instead of couscous I used brown rice and fresh, uncooked, greens. Great mix of savory & citrus. - 8/6/09

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  • Good
    8 of 9 people found this review helpful
    Yummy! I think I will try it without the fennel seeds next time though. (They stick in my teeth ... lol) - 7/28/09

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  • Incredible!
    7 of 7 people found this review helpful
    As good as a top quality restaurant, high dollar meal. Superb! - 7/26/09

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  • Very Good
    6 of 6 people found this review helpful
    Excellent with Tuna or Mahi. I will omit the fennel seeds the next time. I felt it had an overpowering taste. especially as a left over the next night. - 10/1/09

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  • 5 of 10 people found this review helpful
    I made this for company, the expensive tuna was ruined by the wine sauce. I'll stick to my usual way of making fresh tuna. - 7/26/09

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  • Incredible!
    5 of 12 people found this review helpful
    OMG! This sounds heavenly!!! If only I could find good quality tuna steaks here in Central Arkansas. Any suggestions where these can be purchased so I can make this fantastic dish? Yummm. And couscous would sure be a perfect complimentary dish with the tuna. - 2/22/09

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  • 4 of 5 people found this review helpful
    Thank you for this recipe. Love it. It is worth trying to those who havn't yet. - 8/19/09

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  • Very Good
    4 of 4 people found this review helpful
    This was good!! The hubs really liked it! - 8/9/09

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  • Incredible!
    4 of 4 people found this review helpful
    The tuna came out just like I get in a restaurant we frequent. We both loved it! - 7/27/09

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  • Incredible!
    4 of 5 people found this review helpful
    I loved it!! - 7/27/09

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  • 4 of 11 people found this review helpful
    Does that ever sound yummy and wonderfull!
    I've got most of the ingredients on hand, except the tuna steaks, BUT they will be on my grocery list today! I can't wait to try this!
    I may add some veges to the bed of couscous to round off the meal.
    - 2/22/09

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  • Incredible!
    4 of 6 people found this review helpful
    My Husband LOVED this! - 3/10/08

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  • Incredible!
    3 of 3 people found this review helpful
    I thought it was great, but found it interesting that people seemed to love it or hate it. Just shows you, you can't please everyone. Loved it! - 10/1/09

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  • Incredible!
    3 of 3 people found this review helpful
    This recipe was awesome, whole family loved it. I will definitely make this a lot. - 7/27/09

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  • 3 of 8 people found this review helpful
    I have made a similar recipe and you marinate the tuna overnight with olive oil and anchovie paste. This looks good! - 2/22/09

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  • Very Good
    2 of 2 people found this review helpful
    Really tasty - sauce would be very good over chicken pounded thin, as well. - 1/24/10

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  • Incredible!
    2 of 3 people found this review helpful
    This was very good. - 10/1/09

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  • 2 of 2 people found this review helpful
    I made this but i didn't use Tuna I used Mahi Mahi, it was the first time i used cloves and fennel seed to season seafood with it was awesome. - 10/1/09

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  • Incredible!
    2 of 2 people found this review helpful
    Loved this for dinner---will make it often as my hubby loves tuna!! Thanks SparkPeople!! - 9/23/09

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  • 2 of 3 people found this review helpful
    Just bought some Ahi tuna from Sam's Club and was wondering how to cook it! The reciepe had great timing. - 8/19/09

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  • 2 of 5 people found this review helpful
    Has anyone tried this with a fish other than tuna? - 8/19/09

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  • 2 of 5 people found this review helpful
    Can't wait to try this one out. One of my favorite out to dinner treats, and to be able to make at home never crossed my mind. - 8/19/09

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  • 2 of 6 people found this review helpful
    I will try this recipe it sounds great.

    Thank you
    - 8/19/09

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  • 2 of 6 people found this review helpful
    I love pan seared Tuna and just got some steaks yesterday. This recipe is a definite try for me. - 7/27/09

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  • Incredible!
    1 of 1 people found this review helpful
    I have made this with tuna and also maui and I am going to try with salmon - 2/13/19

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  • Very Good
    1 of 1 people found this review helpful
    I used lime juice, not lemon and a small amount of sugar free orange marmalade instead of the grated orange peel. as i didn't have any fennel seeds, i omitted those. It was quite delicious. I used pine nut couscous. I will definitely make it again. - 3/25/10

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  • Incredible!
    1 of 1 people found this review helpful
    I don't like Fish and I don't like wine but this recipe is to die for!!!!! It does have a lot of zing so if you like bland food don't bother. I did have to go toThe Fresh Market for the Tuna and coucous and it wasn't cheap(LOL) but it was so worth it. Just like a Fancy Restaurant!!!! - 2/23/10

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  • Incredible!
    1 of 1 people found this review helpful
    This is really easy to make (unless your idea of cooking is to open a can and heat it :) and was flavorful and tasty. I don't always like the texture of cooked tuna but this was juicy, browned (not gray!) & delicious! I subbed sesame seeds for the fennel b/c that's what I had on hand. - 2/2/10

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  • Very Good
    1 of 3 people found this review helpful
    Like many above I served it on salad. NO Cuscus... - 10/8/09

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  • 1 of 3 people found this review helpful
    Great recipe, thanks. - 10/3/09

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  • Incredible!
    1 of 3 people found this review helpful
    Delicious - 10/1/09

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  • 1 of 2 people found this review helpful
    IT WORKED WELL PUT FENNEL ON SOME NOT ON ALL BECAUSE OF OTHER REPORTS. - 8/19/09

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  • 1 of 3 people found this review helpful
    Wow this is awesome - 7/27/09

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  • 1 of 5 people found this review helpful
    This sounds really interesting, and the reviews are enough for me to want to give it a try. - 7/16/09

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  • 1 of 8 people found this review helpful
    This sounds soooo good, even if it is a little work. Sounds worth it. - 2/22/09

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  • Incredible!
    1 of 5 people found this review helpful
    Yum! - 3/15/07

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  • Incredible!
    YUM = this looks delicious! - 8/7/19

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  • Good
    I used salmon that I caught, skipped the hot peppers, served on bed of steamed broccoli - 8/4/19

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  • Incredible!
    This was great. DH and I both enjoyed it. We will have this again. - 6/7/19

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  • This was soooo delicious!!! - 6/2/19

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  • so yummy! - 3/14/19

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  • Interesting flavor. I would have expected the sauce cooked with the fish, but it was okay as made. - 3/2/19

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  • Good
    My family thought this was a great dish. - 1/26/19

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  • very good - 1/26/19

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  • NICE - 1/10/19

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  • Incredible!
    good but cook mine longer as medium is how I like it - 12/1/18

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  • Excellent - 12/1/18

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  • Very Good
    Thanks for sharing - 9/26/18

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  • looks good - 8/24/18

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  • thank you - 7/20/18

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  • Yum! - 7/6/18

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  • Incredible!
    NICE! - 5/21/18

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  • Very Good
    Great recipe! - 4/25/18

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  • great tasting tuna - 4/9/18

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  • Looks great. - 3/8/18

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  • Family loved it! - 2/20/18

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  • thanks - 1/26/18

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  • Very Good
    Very Good - 1/16/18

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  • Looking forward to trying it. - 1/10/18

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  • Incredible!
    was pretty good, not the best but certainly not the worst. - 11/21/17

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  • Good
    delicious - 10/1/17

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  • Good and healthy. - 10/1/17

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  • Very Good
    great - 9/25/17

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  • Incredible!
    So very good! Made this last night for company and WOW! - 7/21/17

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  • Served with spinach - 7/16/17

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  • Great recipe - 6/19/17

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  • Not sure about the white wine - 6/19/17

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  • sounds great with olives - 6/9/17

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  • Incredible!
    After making this recipe for myself, I serve it to guests. A great success! Everyone loved it! - 5/14/17

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  • Incredible!
    I added capers, sesame seeds and slightly thickened the sauce with a low calorie rue (olive oil and flour). Thank you to the chef, an amazing recipe. - 5/19/16

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  • Bad
    Too many ingredients especially for ahi tuna. All you really need is some seasoning to coat it, a super hot pan, a little olive oil or canola oil and less than 5 minutes to cook it. - 4/28/12

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  • great flavors blended well . good to look upon and to eat a real treat . - 10/19/11

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  • Incredible!
    This was delicious! I used my favorite recipe for couscous with veggies mixed in to make it a complete meal, but I think next time I'll stick with plain and serve over fresh spinach as some have suggested, since the sauce is very flavorful. - 10/4/11

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  • Incredible!
    Tuna is always a good chioce, but I don't eat olives. - 9/2/11

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  • Very Good
    very good - 9/2/11

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  • Incredible!
    i am going to try this with wahoo too! I bet it is equally as good. Thanks for this recipe. - 9/2/11

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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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  • Tasty. - 9/2/11

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  • Incredible!
    sounds great! - 11/22/10

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  • I'll give this a go, next time we have tuna (so remember to get fresh). I'll omit the fennel seeds (my taste) and add a tomato & cucumber salad, or tomato salad & wilted spinach.
    I've a notion to try it as a salad - tinned tuna, couscous, olives, diced tomato & cucumber, diced red onion or shallot.
    - 11/21/10

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  • Great !!! - 11/20/10

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  • Loved it, Thanks. - 11/20/10

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  • O.K.
    0 of 1 people found this review helpful
    Hmmmm.. nothing we'd eat. - 11/20/10

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  • Good
    Be sure your fennel seeds are fresh, they really pack a nice punch of flavor. Also, be sure your pan is not too hot when you add the wine or it will reduce too quickly. - 11/19/10

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  • Good
    This was okay. The sauce was a little strong for my liking but overall it was still okay. I would probably make it again but with some adaptations. - 7/26/10

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  • Incredible!
    This was absolutely fantastic! My husband said he didn't feel like he was heating "healthy" food. Definitely will do this again! - 7/7/10

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  • Very Good
    Huge hit! Incredible........yum! yum! - 7/2/10

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  • Nothing beats fish... yummy! - 6/15/10

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  • Incredible!
    This was lovely. Very easy. - 6/8/10

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  • 0 of 1 people found this review helpful
    I've been looking for a recipe for tuna steak so I could try it. I'm looking forward to seeing if I like it. - 6/7/10

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  • 0 of 1 people found this review helpful
    Going to try this one but without the wine. - 5/25/10

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  • 0 of 1 people found this review helpful
    Sounds delicious!! - 5/14/10

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  • Very Good
    We normally eat the canned tuna and not much with the steak. This is a great way to start, thanx! - 4/21/10

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  • 0 of 1 people found this review helpful
    Great - 4/18/10

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