Side Pannel
Pan-Seared Tuna with Olive-Wine Sauce
Pan-Seared Tuna with Olive-Wine Sauce
- Recipe Submitted by ADMIN on 09/26/2007
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
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 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.)
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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