ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Pan-Seared Tuna with Fennel-Pepper Mélange

Prep time 16 mins
Cook time 11 mins
Yield 4 servings (serving size: 1 steak and 3/4 cup fennel mixture)
Fragrant fennel, sweet red bell pepper, and salty olives comprise a juicy vegetable medley that's spooned over seared fresh tuna. There's a good bit of the vegetable mixture—about 3/4 cup per serving—so it functions as a vegetable side dish rather than simply a topping.


  • 2 tablespoons extravirgin olive oil, divided
  • 1 fennel bulb, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 1 small red onion, thinly sliced
  • 1/4 cup orange juice
  • 12 pitted kalamata olives, quartered
  • 1 tablespoon drained capers
  • 3/4 teaspoon salt, divided
  • 3/4 teaspoon freshly ground black pepper, divided
  • 4 (6-ounce) tuna steaks (1 1/4 inches thick)

Nutrition Information

  • calories 309
  • fat 12 g
  • satfat 1.9 g
  • protein 39 g
  • carbohydrate 10.8 g
  • cholesterol 80 mg
  • iron 2.9 mg
  • sodium 778 mg
  • caloriesfromfat 35 %
  • fiber 2.9 g
  • calcium 92 mg

How to Make It

  1. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add fennel, bell pepper, and onion; sauté 4 to 5 minutes or until golden brown and just tender. Reduce heat to low; add orange juice, and cook 30 seconds or until liquid evaporates, stirring constantly. Remove from heat, and stir in olives, capers, 1/4 teaspoon salt, 1/4 teaspoon black pepper, and 2 teaspoons oil. Transfer fennel mixture to a bowl; set aside, and keep warm. Wipe pan clean with a paper towel.

  2. Sprinkle fish with remaining 1/2 teaspoon salt and remaining 1/2 teaspoon black pepper. Heat remaining 1 tablespoon oil in pan over medium-high heat. Add fish to pan, and cook 2 to 3 minutes on each side or until desired degree of doneness. Transfer to plates, and spoon fennel mixture over fish.

Oxmoor House Healthy Eating Collection