Pan-Seared Tuna with Olive-Wine Sauce Recipe -
Pan-Seared Tuna with Olive-Wine Sauce Recipe

Pan-Seared Tuna with Olive-Wine Sauce

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"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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Original recipe makes 4 servings Change Servings


  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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  • Reprinted with permission of Cooking Light® 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 More Reviews

Most Helpful Positive Review
Feb 13, 2003

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 dipped in light batter and sauteed in olive oil till crisp. will cook again!

Most Helpful Critical Review
Oct 14, 2003

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 some sugar. The "pan-seared" made me think it would be rare inside, but if you cook according to directions it's done or a little overdone throughout. I probably will try making it again, because I did like the olive-wine sauce. With preparation time (and I'm a pretty slow preparer), it took a little over an hour to make.


18 Ratings

Oct 29, 2003

Very Good and full of flavor

Feb 27, 2006

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 little garlic and rosemary. Adds vitamins, too. Although if I were to make this again, (hubby wants me to) I think I would rather pair it with a good green salad and some crispy roasted potatoes.

Mar 04, 2008

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, but the bite was balanced by the velvety texture of the rare tuna (definitely go with rare--you won’t get the same flavor and texture if it’s well-done; I seared a thick steak for about 2 min per side). The sauce tasted pretty strong before I reduced it, but it mellowed out after simmering for 5 min. I’m not a fan of couscous, so I served this with the Mediterranean Greek Salad from this site, and it was a great combination.

Nov 24, 2004

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 will reduce the time on the tuna a bit.

Feb 24, 2003

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.

Oct 06, 2006

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


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