Pan-Seared Tuna with Olive-Wine Sauce

Pan-Seared Tuna with Olive-Wine Sauce

15

"Full of big Mediterranean flavors, this dish is also rich in heart-healthy mono- and polyunsaturated fats. The total fat count, though, is a respectable 25%."
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Ingredients

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Original recipe yields 4 servings

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Directions

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  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 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; saute 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.
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Footnotes

  • Reprinted with permission of Cooking Light(R) magazine. All rights reserved.
  • CALORIES 365 (25% from fat); FAT 10.2g (sat 2.4g, mono 3.4g, poly 3.1g); PROTEIN 43.6g; CARB 23.1g; FIBER 1.5g; CHOL 65mg; IRON 3.1mg; SODIUM 258mg; CALC 2

Reviews

15
  1. 18 Ratings

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Most helpful positive review

excellent blend of flavors. used calamata olives and oil cured olives. pan seared each side of tuna for exactly 3 minutes each side to maintain pink inside. served with thinly sliced eggplant...

Most helpful critical review

This dish was good, but if I make it again I'll probably play around with the ingredients. The olives and the lemon juice made it quite tart -- I might halve the lemon juice and maybe try adding...

excellent blend of flavors. used calamata olives and oil cured olives. pan seared each side of tuna for exactly 3 minutes each side to maintain pink inside. served with thinly sliced eggplant...

Very Good and full of flavor

If you like tuna and olives, I think you would like this. If you don't, why would you try?! Couscous by itself can be bland and dry for me, so I mixed in vegetables that I roasted with a littl...

This dish was good, but if I make it again I'll probably play around with the ingredients. The olives and the lemon juice made it quite tart -- I might halve the lemon juice and maybe try adding...

Gourmet flavor with simple prep—my favorite kind of meal. I followed the recipe exactly, except I added a few more olives and used olive oil instead of cooking spray. The sauce was very tangy, b...

My wife really loved this recipe. (I am not sure if she was just being sweet because I cooked two recipes from here two nights in a row.) The sauce was excellent but if I make this again, I wi...

This was fabulous, flavorful, and extremely filling. I made it for my husband on Valentine's day and he was very impressed. I will certainly make it again.

The sauce tasted kind of wierd with the Olives, and did not reduce very well after the 2 minutes.

The tuna was very flavorful. The fennel was subtle but totally MADE this dish. I only had a dry red wine on hand but it tasted great!!