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Pan-Seared Tuna with Olive-Wine Sauce

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

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)

Nutrition 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

How to Make It

  1. 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.

  2. 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.

  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.

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