• Prep Time:
  • Cooking Time:
  • Serves: 4 servings

Pan-Seared Tuna with Olive-Wine Sauce

  • Recipe Submitted by on

Category: Low Fat, Pasta, Main Dish

 Ingredients List

  • Cooking spray
  • 1 ts Fennel seeds
  • 2 Cloves garlic; minced
  • 3/4 c Dry white wine
  • 3 tb Greek olives; chopped,
  • -pitted
  • 3 tb Green olives; chopped,
  • -pitted
  • 2 tb Fresh lemon juice
  • 1 ts Grated orange rind
  • 1/4 ts Crushed red pepper
  • 1/4 ts Black pepper
  • 1/8 ts Salt
  • 4 6 oz. tuna steaks; about 2"
  • -thick
  • 2 c Couscous; hot, cooked
  • Orange rind; optional


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 tsp. 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 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 lightly
reduced. Pour sauce evenly oven steaks. Garnish with orange rind if
desired. Yield; 4 servings (serving size: 1 tuna steak, 1/2 c. couscous and
about 1/4 c. sauce.)

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