Pan-seared Tuna With Olive-wine Sauce
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Grains | Greek | Cooking lig, Fish – tuna, Low fat, Main dishes, Pasta | 4 | Servings |
INGREDIENTS
| Cooking spray | ||
| 1 | t | Fennel seeds |
| 2 | Cloves garlic, minced | |
| 3/4 | c | Dry white wine |
| 3 | T | Greek olives, chopped |
| pitted | ||
| 3 | T | Green olives, chopped |
| 2 | T | Fresh lemon juice |
| 1 | t | Grated orange rind |
| 1/4 | t | Crushed red pepper |
| 1/4 | t | Black pepper |
| 1/8 | t | Salt |
| 4 | 6 oz. tuna steaks, about 2" | |
| thick | ||
| 2 | c | Couscous, hot cooked |
| Orange rind, optional |
INSTRUCTIONS
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.) NOTES : Cooking Light, January/February 1997, pg. 78 Can sub kalamata olives for Greek black olives instead. This was a little spicy but could probably be tempered down. Recipe by: Cooking Light Posted to EAT-LF Digest by Melissa <mfirman@cynet.net> on Feb 27, 1999, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 178
Calories From Fat: 35
Total Fat: 4.1g
Cholesterol: 0mg
Sodium: 205.5mg
Potassium: 148.4mg
Carbohydrates: 24.2g
Fiber: 1.6g
Sugar: 2.6g
Protein: 3.5g