Pan-Seared Tuna with Olive-Wine Sauce

Name: Pan-Seared Tuna with Olive-Wine Sauce
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 4
Cuisine: Global
Ingredients: 680 grams tuna steaks (2 inches thick); 0 teaspoons black pepper; 473 milliliters hot cooked couscous; 0 teaspoons crushed red pepper; 177 milliliters dry white wine; 1 teaspoon fennel seeds; 2 garlic cloves, minced; 3 Tbsps chopped pitted Greek black olives; 3 Tbsps chopped pitted green olives; 2 Tbsps fresh lemon juice; 1 teaspoon grated orange rind; 0 teaspoons salt

Pan-Seared Tuna with Olive-Wine Sauce might be just the main course you are searching for. Watching your figure? This dairy free and pescatarian recipe has 394 calories, 43g of protein, and 10g of fat per serving. This recipe serves 4. A mixture of orange rind, greek olives, fennel seeds, and a handful of other ingredients are all it takes to make this recipe so tasty. To use up the lemon juice you could follow this main course with the Lemon Shortbread Cookies with Lemon Icing From preparation to the plate, this recipe takes approximately 45 minutes.

Instructions

Place a large nonstick skillet coated with cooking spray over medium heat until hot.

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Cooking Spray

Equipment you will use

Frying Pan

Add fennel seeds and garlic; saut 3 minutes or until seeds are lightly toasted. Spoon mixture into a bowl.

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Fennel Seeds

Garlic

Seeds

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Bowl

Add wine, olives, lemon juice, 1 teaspoon orange rind, and red pepper; stir well, and set aside.

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Lemon Juice

Orange Zest

Red Pepper

Olives

Wine

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

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Cooking Spray

Black Pepper

Salt

Tuna

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Frying Pan

Add tuna; saut 5 minutes on each side or until medium-rare or to desired degree of doneness.

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Tuna

Remove tuna from skillet. Spoon couscous into each of 4 large shallow bowls; arrange tuna to the side. Set aside; keep warm.

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Couscous

Tuna

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Frying Pan

Bowl

Add wine mixture to skillet; cook 2 minutes or until sauce is slightly reduced.

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Sauce

Wine

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Frying Pan

Pour sauce evenly over steaks.

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Steak

Sauce

Garnish with orange rind, if desired.

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Orange Zest

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

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Kalamata Olives

Black Olives

Equipment

Frying Pan

Bowl

Ingredients

Servings:

680grams

tuna steaks (2 inches thick)0teaspoons

black pepper 473milliliters

hot cooked couscous 0teaspoons

crushed red pepper 177milliliters

dry white wine 1teaspoon

fennel seeds 2

garlic cloves, minced 3Tbsps

chopped pitted Greek black olives 3Tbsps

chopped pitted green olives 2Tbsps

fresh lemon juice 1teaspoon

grated orange rind 0teaspoons

salt

Recommended wine: Merlot, Pinot Noir, Rose Wine

Tuna works really well with Merlot, Pinot Noir, and rosé Wine. 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 Robert Mondavi Napa Merlot with a 4 out of 5 star rating seems like a good match. It costs about 30 dollars per bottle.