Pan-Seared Tuna with Olive-Wine Sauce

Pan-Seared Tuna with Olive-Wine Sauce

15
Cooking Light magazine 0

"Full of big Mediterranean flavors, this dish is also rich in heart-healthy mono- and polyunsaturated fats. The total fat count, though, is a respectable 25%."

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Directions

  1. Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add fennel seeds and garlic; saute 3 minutes or until seeds are lightly toasted. Spoon 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; saute 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 slightly reduced. Pour sauce evenly over steaks. Garnish with orange rind, if desired.
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Footnotes

  • Reprinted with permission of Cooking Light(R) magazine. All rights reserved.
  • CALORIES 365 (25% from fat); FAT 10.2g (sat 2.4g, mono 3.4g, poly 3.1g); PROTEIN 43.6g; CARB 23.1g; FIBER 1.5g; CHOL 65mg; IRON 3.1mg; SODIUM 258mg; CALC 2
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Reviews 15

  1. 18 Ratings

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SURFWENCH
2/13/2003

excellent blend of flavors. used calamata olives and oil cured olives. pan seared each side of tuna for exactly 3 minutes each side to maintain pink inside. served with thinly sliced eggplant dipped in light batter and sauteed in olive oil till crisp. will cook again!

JOPFEUFFER
10/29/2003

Very Good and full of flavor

concretejungleprincess
2/27/2006

If you like tuna and olives, I think you would like this. If you don't, why would you try?! Couscous by itself can be bland and dry for me, so I mixed in vegetables that I roasted with a little garlic and rosemary. Adds vitamins, too. Although if I were to make this again, (hubby wants me to) I think I would rather pair it with a good green salad and some crispy roasted potatoes.