Pan-Seared Tuna with Olive-Wine Sauce

Pan-Seared Tuna with Olive-Wine Sauce

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%."

Ingredients {{adjustedServings}} servings

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Original recipe yields 4 servings


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  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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  • 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


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!


Very Good and full of flavor


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.