Pan-Seared Tuna with Fennel-Pepper Mélange

recipe
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.

Yield:

4 servings (serving size: 1 steak and 3/4 cup fennel mixture)

Recipe from

Oxmoor House

Recipe Time

Prep: 16 Minutes
Cook: 11 Minutes

Nutritional 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

Ingredients

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)

Preparation

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.

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.

Note:

Oxmoor House Healthy Eating Collection

January 2008
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