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Pan-Seared Tuna with Olive-Wine Sauce

By: Cooking Light magazine

"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%."

Rate/Review | Read Reviews (15)

Servings (Help)

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Original Recipe Yield 4 servings

Ingredients

cooking spray
1 teaspoon fennel seeds
2 cloves garlic, minced
3/4 cup dry white wine
3 tablespoons chopped pitted Greek black olives
3 tablespoons chopped pitted green olives
2 tablespoons fresh lemon juice
1 teaspoon grated orange rind
1/4 teaspoon crushed red pepper
1/4 teaspoon black pepper
1/8 teaspoon salt
4 (6 ounce) fillets tuna steaks
2 cups hot cooked couscous
Orange rind (optional)

Directions

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.
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.
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.

Footnotes

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