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.
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.
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.