Mediterranean Summer Breeze Tuna Entrée Recipe

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Mediterranean Summer Breeze Tuna Entrée
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Ingredients
22
Count
Nutrition
1771
Calories
Total time
90
Minutes
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Ingredients:

Directions:

  1. COUSCOUS- Place couscous in a pot and add 2 cups of vegetable stock, 1 tablespoons butter, 1 teaspoon salt, 1 tablespoon olive oil, 1/8 teaspoon turmeric, and cook until almost done; stir and add water as needed (read instructions on package, do not add spice pack if included); Remove from heat.
  2. Add and mix into cooked couscous pistachio nuts, bell peppers, spring onions, 1/8 cup chopped kalamata olives, tarragon, 1 tablespoon orange zest and keep warm.
  3. VELOUTE SAUCE- Make a Roux by melting 1-2 tablespoons of butter in a pan. Gradually add some flour and stir constantly until smooth (to achieve the proper consistency, do not burn, no lumps); Then slowly add to the HOT Roux 1 cup COLD vegetable stock, stir and make sure there are no lumps, add 1/8 cup marsala wine; Season with 1 teaspoon salt to taste, add 1-2 tarragon sprigs. Continue to stir until the proper consistency for a thick sauce is achieved; Add 2 tablespoons capers; Set aside and keep warm.
  4. FISH- Marinate the fish in a large bowl by adding 2 tablespoons lime/lemon juice, toss and leave for 1/2 hour; Then place the tuna steaks on a charcoal grill, baste with butter and/or an olive oil combo, season to taste with 1 teaspoon salt and 1 teaspoon pepper. Turn only once on the grill (or frying pan) and again season to taste; DO NOT OVERCOOK TUNA STEAKS, making sure the inside is slightly pink. Remove.
  5. PLATE- In the center of a large plate add about 3/4 to 1 cup or more of the cooked couscous, and form into a circle; Around the sides add, whole kalamata olives, crumbled feta cheese, sliced oranges and some of the Veloute Sauce; On top of the couscous place one cooked tuna steak, a little of the Veloute Sauce and sprinkle orange zest on top.
  6. Serve with a white wine and enjoy!
  7. Notes: Again do not overcook the tuna steaks. Instead of grilling you can pan fry or broil the steaks by adding butter/olive oil and season to taste. Finally, if you prefer you can substitute 2 lbs of shrimp instead of tuna steaks; remove the shells, tail, devein and then cut lengthwise slightly.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1770.96 Kcal (7415 kJ)
Calories from fat 433.44 Kcal
% Daily Value*
Total Fat 48.16g 74%
Cholesterol 157.61mg 53%
Sodium 40285.4mg 1679%
Potassium 1002.04mg 21%
Total Carbs 209.5g 70%
Sugars 2.49g 10%
Dietary Fiber 4.12g 16%
Protein 73.66g 147%
Vitamin C 49mg 82%
Vitamin A 7.9mg 262%
Iron 336.5mg 1870%
Calcium 146.4mg 15%
Amount Per 100 g
Calories 263.3 Kcal (1102 kJ)
Calories from fat 64.44 Kcal
% Daily Value*
Total Fat 7.16g 74%
Cholesterol 23.43mg 53%
Sodium 5989.54mg 1679%
Potassium 148.98mg 21%
Total Carbs 31.15g 70%
Sugars 0.37g 10%
Dietary Fiber 0.61g 16%
Protein 10.95g 147%
Vitamin C 7.3mg 82%
Vitamin A 1.2mg 262%
Iron 50mg 1870%
Calcium 21.8mg 15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 38.6
    Points
  • 42
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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