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Pan-Seared Tuna with Fennel-Pepper Mélange

Pan-Seared Tuna with Fennel-Pepper Mélange

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.

Oxmoor House JANUARY 2008

  • Yield: 4 servings (serving size: 1 steak and 3/4 cup fennel mixture)
  • Cook time:11 Minutes
  • Prep time:16 Minutes

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.

Nutritional Information

Amount per serving
  • Calories: 309
  • Fat: 12g
  • Saturated fat: 1.9g
  • Protein: 39g
  • Carbohydrate: 10.8g
  • Cholesterol: 80mg
  • Iron: 2.9mg
  • Sodium: 778mg
  • Calories from fat: 35%
  • Fiber: 2.9g
  • Calcium: 92mg
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Pan-Seared Tuna with Fennel-Pepper Mélange recipe

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