Pan-Seared Tuna with Fennel-Pepper Mélange

Name: Pan-Seared Tuna with Fennel-Pepper Mélange
Prep time: 27 min
Cook time: 27 min
Total time: 27 min
Yield: 4
Cuisine: Global
Ingredients: 680 grams tuna steaks (1 1/4 inches thick); 1 teaspoons freshly ground black pepper, divided; 1 Tbsp drained capers; 2 Tbsps extravirgin olive oil, divided; 1 fennel bulb, thinly sliced; 12 pitted kalamata olives, quartered; 59 milliliters orange juice; 1 red bell pepper, thinly sliced; 1 small red onion, thinly sliced; 1 teaspoons salt, divided

Pan-Seared Tuna with Fennel-Pepper Mélange

Pan-Seared Tuna with Fennel-Pepper Mélange might be just the main course you are searching for. This recipe serves 4. Watching your figure? This gluten free, dairy free, and primal recipe has 371 calories, 41g of protein, and 17g of fat per serving. This recipe covers 36% of your daily requirements of vitamins and minerals. If you have bell pepper, kalamatan olives, extravirgin olive oil, and a few other ingredients on hand, you can make it. To use up the orange juice you could follow this main course with the Plum Sherbert with Orange Juice and Plum Wine as a dessert. From preparation to the plate, this recipe takes approximately 27 minutes.

Instructions

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat.

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Cooking Oil

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Frying Pan

Add fennel, bell pepper, and onion; saut 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.

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Orange Juice

Bell Pepper

Fennel

Onion

Remove from heat, and stir in olives, capers, 1/4 teaspoon salt, 1/4 teaspoon black pepper, and 2 teaspoons oil.

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Black Pepper

Capers

Olives

Salt

Cooking Oil

Transfer fennel mixture to a bowl; set aside, and keep warm. Wipe pan clean with a paper towel.

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Fennel

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Frying Pan

Sprinkle fish with remaining 1/2 teaspoon salt and remaining 1/2 teaspoon black pepper.

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Black Pepper

Fish

Salt

Heat remaining 1 tablespoon oil in pan over medium-high heat.

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Cooking Oil

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Frying Pan

Add fish to pan, and cook 2 to 3 minutes on each side or until desired degree of doneness.

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Fish

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Frying Pan

Transfer to plates, and spoon fennel mixture over fish.

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Fennel

Fish

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Frying Pan

Paper Towels

Bowl

Ingredients

Servings:

680grams

tuna steaks (1 1/4 inches thick)1teaspoons

freshly ground black pepper, divided 1Tbsp

drained capers 2Tbsps

extravirgin olive oil, divided 1

fennel bulb, thinly sliced 12

pitted kalamata olives, quartered 59milliliters

orange juice 1

red bell pepper, thinly sliced 1small

red onion, thinly sliced 1teaspoons

salt, divided

Recommended wine: Merlot, Pinot Noir, Rose Wine

Merlot, Pinot Noir, and rosé Wine are great choices for Tuna. Though fish is often paired with white wine, 'meatier' fish like tuna can absolutely go with red wine. A Rosé will also pair nicely, particularly if your tunan is prepared with ingredients better suited to a white wine. The Rabble Merlot with a 4.1 out of 5 star rating seems like a good match. It costs about 20 dollars per bottle.