Pan Seared Tuna With Olive Wine Sauce

FOODISTA
14Ingredients
30Minutes
630Calories

Ingredients

US|METRIC
  • cooking spray
  • 1 teaspoon fennel seeds
  • 2 cloves garlic (minced)
  • 3/4 cup dry white wine
  • 3 tablespoons Greek olive (chopped, pitted)
  • 3 tablespoons green olives (chopped, pitted)
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon grated orange
  • 1/4 teaspoon crushed red pepper
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon salt
  • 24 ounces tuna steaks (6 about 2" thick)
  • 2 cups couscous (hot, cooked)
  • orange rind (optional)
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    Directions

    1. Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add fennel seeds and garlic; saute 3 minutes or until seeds are lightly toasted. Spoon mixture into a bowl. Add wine, olives, lemon juice, 1 tsp. 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; saute 5 minutes on each side or until medium rare or to desired 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 lightly reduced. Pour sauce evenly oven steaks. Garnish with orange rind if desired.
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    NutritionView More

    630Calories
    Sodium13% DV310mg
    Fat17% DV11g
    Protein100% DV51g
    Carbs23% DV70g
    Fiber20% DV5g
    Calories630Calories from Fat100
    % DAILY VALUE
    Total Fat11g17%
    Saturated Fat2g10%
    Trans Fat
    Cholesterol65mg22%
    Sodium310mg13%
    Potassium640mg18%
    Protein51g100%
    Calories from Fat100
    % DAILY VALUE
    Total Carbohydrate70g23%
    Dietary Fiber5g20%
    Sugars<1g2%
    Vitamin A80%
    Vitamin C8%
    Calcium6%
    Iron15%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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