Pan-Seared Tuna with Olive-Wine Sauce

recipe

Yield:

4 servings (serving size: 1 tuna steak, 1/2 cup couscous, and about 1/4 cup sauce)

Recipe from

Cooking Light

Nutritional Information

Calories 365
Caloriesfromfat 25 %
Fat 10.2 g
Satfat 2.4 g
Monofat 3.4 g
Polyfat 3.1 g
Protein 43.6 g
Carbohydrate 23.1 g
Fiber 1.5 g
Cholesterol 65 mg
Iron 3.1 mg
Sodium 258 mg
Calcium 25 mg

Ingredients

Cooking spray
1 teaspoon fennel seeds
2 garlic cloves, minced
3/4 cup dry white wine
3 tablespoons chopped pitted Greek black olives
3 tablespoons chopped pitted green olives
2 tablespoons fresh lemon juice
1 teaspoon grated orange rind
1/4 teaspoon crushed red pepper
1/4 teaspoon black pepper
1/8 teaspoon salt
4 (6-ounce) tuna steaks (2 inches thick)
2 cups hot cooked couscous
Orange rind (optional)

Preparation

Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add fennel seeds and garlic; sauté 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.

Sprinkle black pepper and salt over tuna. Recoat skillet with cooking spray; place over medium-high heat until very hot. Add tuna; sauté 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.

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.

Note: Substitute kalamata olives for Greek black olives, if desired.

January 1997
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